Monday, July 5th, 2021

FitEssentials (9a MST)

A. 2 Sets: 

30-45 sec Left Side Plank Rotation 

30-45 sec Hollow Body Practice 

30-45 sec Right Side Plank Rotation 

30-45 sec Glute Bridge or March 

B. 3 Sets with 15 sec rest b/w each & 30 sec b/w sets: 

60 sec Single arm DB Thruster (Switch arms @ 30 sec) 

30 sec Rest or Blood Flow 

60 sec Single arm Sumo Deadlift or High Pull 

30 sec Rest or Blood Flow 

C. 2-3 Sets: 

8-12 Reps of each 

Curl & Press 

Seated or Bent Over Row 

Lateral Raise 

Alternating Front Raise 

Thoracic Rotation x 4-6 each side 

FitEssentials Basics (10a MST)

Cancelled and programming moved to 7/6/21.

OnSite (5:15a)

A. 1-2 Sets:
3 min Bike (2 sets of 45 sec EZ, 45 sec Mod+)
60 sec Single arm DB Thruster (30 sec each arm)
60 sec Glute Bridge March
60 sec Stretch

B. Snatch - three-position snatch (High hang, BTK, Floor)

Every 2 minutes x 5-8 sets building to a moderately tough effort.

Goal: No misses.

C1. Back Squat - 4x4 @70% last week’s heavy double

C2. Strict or Assisted Pull-up x AMRAP in 30 sec x 4 sets.

D. 3-5 Sets:

10 Thruster (DB or Barbell — at a weight you could do 15+)

20 DB Bent Over Row (10/arm)

400m Run or 0.5 mile AirBike