Wednesday 1.15.2020

 

“FITNESS”

A. Four sets of:
Tempo Back Squat x 4 reps @32X1 tempo
Rest 2-3 minutes between sets

*Goal is to increase loading on all sets from 1.6.2020

B. Complete as many rounds and reps as possible in 8 minutes of:
8 Dumbbell Plank Rows
8 Dumbbell Box Step-Ups
8 V-Ups

Rest 2 minutes, and when the clock reaches 10:00, complete:

C. Four sets of:
20 Second Hollow Hold
Rest 10 seconds
20 Second Arch Hold
Rest 10 seconds

“PERFORMANCE”

A. Four sets of:
Tempo Back Squat x 4 reps @32X1 tempo
Rest 2-3 minutes between sets

*Goal is to increase loading on all sets from 1.6.2020

B. Complete as many rounds and reps as possible in 8 minutes of:
8 Power Cleans (115/73 lb)
8 Chest-to-Bar Pull-ups
8 Box Jump-Overs (24/20″)

Rest 2 minutes, and when the clock reaches 10:00, complete:

C. Four sets of:
20 Second Hollow Hold
Rest 10 seconds
20 Second Arch Hold
Rest 10 seconds

“AEROBIC CAPACITY”

Row 200 Meters @2k PR Pace (or moderately fast)
Row 400 Meters easy
Row 150 Meters @slightly faster
Row 300 Meters easy
Row 100 Meters @slightly fasterer
Row 200 Meters easy
Row 50 Meters @fastest
Row 100 Meters easy
Rest walk 3 minutes
x 3 sets

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