FITNESS EXPRESS
3 rounds for time:
10 Pull-Ups
20 Kettlebell Swings 35/55
40 Air Squats
200m run
FITNESS
A. Every 2 minutes, for 18 minutes (3 sets each):
Station 1 – Front Squat x 6 reps @ 32X1
Station 2 – 45 Second Side Plank each side – rest 15 seconds between sides
Station 3 – Banded Hip Bridges x 25 reps
B. Every 4 minutes, for 12 minutes (3 sets), for times:
10 Strict Pull-Ups
20 Kettlebell Swings
40 Air Squats
A. Every 3 minutes, for 18 minutes (6 sets):
Front Squat x 3 reps @ 32X1
Build to today’s heaviest triple at the prescribed tempo – 3 second descent, 2 second hold in the bottom, explode up, then 1 second pause before beginning the next rep.
B. Every 4 minutes, for 12 minutes (3 sets), for times:
10 Strict Pull-Ups
25 Kettlebell Swings (32/24 kg)
50 Air Squats
A. Every minute, on the minute, for 12 minutes:
Odd Minutes – Strict Toes to Bar x 6-8 reps @ 3110
(these should be slow and controlled)
Even Minutes – 4-6 Strict handstand Push-ups to 6″/4″ Deficit
B. Build to today’s 2-RM Snatch Drop back down to 65%, and then…
Build to today’s 1-RM Snatch
*Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.
C. For time:
Squat Snatch x 30 reps @ 70% of today’s 1-RM
*If you lose balance on receiving and step forward or backwards, the rep doesn’t count. If you fail the attempt, you must perform 10 burpees over the barbell before your next attempt.
D. One set of:
400 meter Farmer’s Carry (32/24 kg)