Tuesday, April 6th, 2021

FitEssentials Training Outline (noon MST)

A. 3 Sets with ~15 sec b/w each:

45 sec Lying Flyes/Cobra

45 sec Renegade Row

45 sec Table Top Plank

45-90 sec Thoracic Rotation/Extension

B. 3 Sets with 15 sec b/w each:

30 sec Left Leg Deadlift

30 sec Left Arm Three Legged Plank

30 sec Right Leg Deadlift

30 sec Right Arm Three Legged Plank

30 sec Rest b/w Sets

C. 10 Minutes to Cycle:

1, 2, 3, 4, 5….

KB Deadlift or KBS - moderate

Push-up

Goblet/Dual DB Squat

Shoulder to Overhead or (Band Pull-Aparts or Bent Over Row if did OH work Monday)

OffSite Training

Foot Drills

+

5 Minute Lower Body Stretch

+

3-6 Sets

Walk 3 min EZ

Jog/Walk Briskly 3 min @sustainable pace

+

5-10 Minute Full Body Stretch

OnSite Training

A. Start with PVC/Bar and complete 3-4 sets of the following complex focused on positions:

Snatch Grip Deadlift x 5 + Snatch High Pull x 4 + Muscle Snatch x 3 + Paused Overhead Squat x 2 + Snatch Balance x 1

Rest/Stretch 1-2 min b/w each

B. Snatch - build to a moderately tough triple in 10 minutes

C. 3 Sets @ sustainable or slightly increased efforts each set:

30 sec Double Under

30 sec Burpee

30 sec Overhead Squat - moderately light

30 sec Rest