FITNESS
A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Back Squat x 8-10 reps @ 30X1
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – Reverse Snow Angels x 15-20 reps
B. For max reps/meters:
2 minutes of Rowing for Meters
Rest 60 seconds
2 minutes of Box Jump or Step-Overs
Rest 60 seconds
2 minutes of Dumbbell Thrusters
Rest 60 seconds
2 minutes of Rowing for Meters
AIM
A. Every 4 minutes, for 20 minutes (5 sets):
Back Squat @ 20X2
*Set 1 – 5 reps @ 60%
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – Max Reps @ 85%
For the max reps sets, stick to the prescribed tempo, and if the rest at the top exceeds two seconds, terminate the set.
Use the rest periods between sets to address upper body mobility or activation drills of your choice – e.g., Ring Pec Stretch, Reverse Snow Angels, Nose-to-Wall Handstand Holds, etc….
B. For max reps/meters:
2 minutes of Rowing for Meters
Rest 60 seconds
2 minutes of Box Jump-Overs (24″/20″)
Rest 60 seconds
2 minutes of Dumbbell Thrusters (55/35 lbs)
Rest 60 seconds
2 minutes of Rowing for Meters
Post scores for each portion.
SPORT
A. Every minute, on the minute, for 6 minutes:
Full + Quarter Front Squat
Increase load from last Monday’s session by 5-8% and use that load for all 6 minutes.
B. Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch
C. Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ same load you used last Monday
D. Three rounds for time of:
20 Overhead Walking Lunges (95/65 lbs)
15 Pull-Ups
Optional Additional Conditioning Session
If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to or after today’s primary work.
Five sets of:
Row 1500 Meters @ 80% of your 500m pace
Rest 4 minutes