Monday 8.19.2019

 

“FITNESS”

A. Three sets of:
Half-Kneeling Landmine Press x 6-8 reps each arm @2011
Rest 45 seconds
Kettlebell Good Morning (Goat-Bag Swing) x 8-10 reps @3011
Rest 45 seconds
Supine Ring Rows x 10-12 reps @2111
Rest 45 seconds
Hollow Hold x 30-40 seconds
Rest 45 seconds

B. Complete 10, 8, 6, 4, and 2 rep rounds for time of:
Single Arm Dumbbell or Kettlebell Hang Clean & Jerks (each arm)
Box Jumps

C.  Two or Three sets of:
Face-Up Chinese Planks x 30-40 seconds
Rest as needed
Barbell Curls x 12-15 reps @2011
Rest as needed

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Hang Clean + Clean + Jerk

Build from around 60% to something heavy for today

B. Complete 10, 8, 6, 4, and 2 rep rounds for time of:
Single Arm Kettlebell Hang Clean & Jerks (each arm — 32/24 kg)
Box Jumps (30/24″)

C.  Two or Three sets of:
Face-Up Chinese Planks x 30-40 seconds
Rest as needed
Barbell Curls x 12-15 reps @2011
Rest as needed

“ENDURANCE”

1k Bike
100ft KB Front Rack Carry (Left Arm)
100ft KB Front Rack Carry (Right Arm)
500 Meter Ski
100ft Suitcase Carry (Left Arm)
100ft Suitcase Carry (Right Arm)
x 45 Minutes

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