I could/should have communicated better about this week. These first couple of days are intended to introduce the structure for the next few weeks, and get you moving some decent weights in lower volume. Thursday and Friday will both be Rest Days this week, though I encourage you to do something active on one of those days (it’s supposed to be near 70 degrees, so an easy run/hike would be perfect). Saturday will ease you back in, then next Monday we are back in full effect, prepping for the Open (and pushing Jake to crush it at Wodapalooza at the end of January).
If I don’t see some of you, Merry Christmas! Enjoy the week with family and friends!
Row 300 Meters, then..
3 rounds of:
2-3 Turkish Get Ups each arm
10 Goblet Squats
10 Kettlebell Swings w/ 1-second hold overhead
3 sets @ 80% —> 90% —> 100% effort:
18 Single Arm KB Clean & Jerk (24/16 kg) (9 reps/arm)
18 Wall Balls (30/20 lb)
85 Double Unders
Rest 4 min between sets
-The purpose of these sets are to show incremental effort. This means that set 2 MUST be faster than set 1, and set 3 MUST be faster than sets 1 & 2.