Monday 2.22.2021

 

“FITNESS”

A. Three sets of:
Seated Strict Barbell Press x 6-8 reps @2111
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Farmer’s Carry x 200 feet
Rest 45 seconds
V-Ups x 15-20 reps
Rest 45 seconds

B. Complete 30, 20, and 10 reps rounds for time of:
Kettlebell Swings
Dumbbell Push Press

C. (Optional) Four sets of:
30 Seconds of Superman Punches
30 Seconds of Plank Walk-Ups
Rest 30 seconds

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Hang Snatch (from the Knee) + Snatch

Suggested loading per set (by %): 60; 65; 70; 70-75; 75; 75-80; 80; 80

B. Complete 30, 20, and 10 reps rounds for time of:
Kettlebell Swings (32/24 kg)
Shoulder to Overhead (115/73 lb)

C. (Optional) Four sets of:
30 Seconds of Superman Punches
30 Seconds of Plank Walk-Ups
Rest 30 seconds

“RUN, ROW, OR BIKE”

5 minutes @ easy
+
5 Rounds of:
2 minutes @ 75-80%
1 minute @ 80-85%
30 seconds @ 90-95%
2:30 @ 50%
+
5 minutes @ easy cooldown

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