FITNESS
A. Three sets of:
Turkish Get-Ups x 2 reps each arm
Rest 30 seconds
Goblet Squats x 8-10 reps @ 31X1
Rest 30 seconds
Kettlebell Swings x 20 reps
Rest 30 seconds
V-Ups x 15-20 reps
Rest 30 seconds
B. Complete as many rounds and reps as possible in 7 minutes of:
14 Wall Ball Shots
200 Meter Run
AIM
A. Take 15 minutes to build to a heavy Jerk or Snatch Balance – choose based on which you feel needs more work
B. Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar
14 Wall Ball Shots
SPORT
A. Five sets of:
Front Squat x 2 reps
Rest as needed
Build over the course of the five sets to today’s heavy double.
B. Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95
C. Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ 3-5% more than you used last Monday
D. Four sets, not for time, of:
Banded Hip Bridges x 60 Seconds
1 Legless Rope Climb
Seated Goodmornings x 8-10 reps
1 Legless Rope Climb
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:
Run 800 Meters @ 80%
Run 400 Meters @ 40-50%