Fitness
A) E2M x 8 sets (4 each)
Odd:
– 8-12/side SA DB bench press
Even:
– 8 double KB pause front squats
– 8-12 tall kneeling banded lat pull-downs
B) E3M x 4-8 sets:
– 12/9 cal row
– 3 up/down DB devil cleans
– 9-12 wallballs
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang (squat) snatch
Sets 5-8: 1 (squat) snatch
B) E3M x 4-8 sets:
– 15/12 cal row
– 3 DB devil cleans (35/25s)
– 12 wallballs (20/14)
RX+ perform 15/12-5-15 rep scheme
Fitness & Performance
A) E4M x 4 sets:
– 8-12 BB strict presses
– 8-12/side bent over rear delt rows
– 4-8 ring Y raises
*Presses should be heavier than 1/17
Fitness
B) E60S x 10-20 seconds:
– 4 SA DB power clean + push push press (2/side)
– 3 hanging knee raises
– 2 or 4 box step-ups
Performance
B) E60S x 10-20 seconds:
– 3 power clean + push jerk
– 3 toes to bar
– 3 box jump overs (24/20”)
*Partner with equipment to save space.
Monday 2/3
Fitness
A) E3M x 5 sets:
– 5 back squats
– 8-12 dips
– 6/side SA ring rows
B) “Running Fran”
3 rounds for time:
– 400m run
– 15-12-9
Performance
A) E3M x 5 sets:
– 5 back squats @ 2-3 RIR
*Should be around 70-80%
B) “Running Fran”
3 rounds for time:
– 400m run
– 21-15-9