FITNESS EXPRESS
For time:
400m walking lunge, unweighted
FITNESS
A. Every 90 seconds, for 30 minutes (5 sets of each station):
Station 1 – Front-Foot Elevated Split Squat with DBs x 6 reps each leg @ 3111
Station 2 – Strict Handstand Push-Ups or L-Seated DB Press x 10-12 reps @ 2111
Station 3 – Supine Ring Row x 10-12 reps @ 2111
Station 4 – Reverse Snow Angels x 15-20 reps (slow and controlled)
B. Three sets of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 30 seconds
Couch Stretch x 90 seconds each leg
Rest 30 seconds
A. Every 90 seconds, for 30 minutes (5 sets of each station):
Station 1 – 10 Burpee Box Jump-Overs (24″/20″)
Station 2 – 10 Hang Power Cleans (135/95 lbs)
Station 3 – 10 Strict Handstand Push-Ups
Station 4 – 10 Overhead Reverse Lunges (135/95 lbs)
B. Three sets of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 30 seconds
Couch Stretch x 90 seconds each leg
Rest 30 seconds
A. Build to today’s heavy…
Snatch x 3 reps
Drop back down to 65%, and then…
Build to today’s heavy…
Snatch x 2 reps
Drop back down to 65%, and then…
Build to today’s heavy…
Snatch x 1 rep
*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. Please understand that “today’s 1-RM” may not mean your lifetime PR. 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.
B. Three sets of:
Snatch x 1 rep @ 90% of today’s heavy single
Rest as needed
C. Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps of:
Power Snatch @ 60% of todays heavy single
Overhead Squat
Box Jump (30″/24″)
The sequence goes as follows:
10 Power Snatch
10 Overhead Squats
10 Box Jumps
9 Power Snatch
9 Overhead Squats
9 Box Jumps
8 Power Snatch
8. . . and so on
D. Three sets of:
Glute Ham Raises x 6-8 reps
3-Minutes of Banded March
Reverse Hyper x 20 reps @ 50% of 1-RM Back Squat
Rest as needed