Wed Sep 10

Train/Move

14 Minutes For Max Rower Calories*

*Every 2 Minutes (NOT at 0:00):
5 Burpees + 5 Wallball Shots @ 20/14 to 12/10’

Warm-up: 3 Sets:
15/12 Calorie Row
10/10 Single Leg Glute Bridge
10 Empty Bar Sots Press
10 Straight Leg Sit-up

Strength
Build to 5RM Push Press
THEN:
2 x 10 @ 55-65% of 5RM
THEN:
4 x 8/8 Seated Single Arm Dumbbell Press

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Stimulus

Strength: Build to a 5RM Push Press in sets of 5. These can be repetitive or reset each time but bar cannot be re-racked on the rig and no push-jerks. After establishing a 5RM, calculate 55-65% and perform two sets of 10 unbroken push presses at this weight. Finish with four sets of 8 left-arm + 8 right arm single dumbbell presses while seated on a bench.

Train/Move: Start by rowing for 2 minutes for max calories, then every 2 minutes until the 14:00 mark, complete 5 burpees and 5 wallball shots to a higher target. Each interruption of burpees and wallballs should be quick (well under a minute) so you can get back to the rower and rack up calories.

Wednesday Weightlifting:

Clean: 2 x 1 @ 68%, 2 x 1 @ 70%, 2 x 1 @ 72%

Clean Deadlift w/pause @ mid shin knee, mid thigh + Clean Pull From Ground
2 x (1 + 3)

Jerk: 2 x 3 @ 68%, 2 x 2 @ 70%, 2 x 1 @ 72%