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SFIT #321 – Saturday, April 1st


3:00 Row or Bike
Banded Front Rack Opener
3 Sets of (empty barbell):
3 Hang Cleans
3 Low Hang Squat Cleans
3 Thrusters

O-Ring Glute Engage
Hamstring Smash

Spend a couple minutes each side on the banded opener to get elbows, triceps and lats prepared for cleaning.
No rush on the 3 sets and take time off in between. Could even incorporate the banded opener between sets to help clear up any lingering junk.
O-ring focus on hitting an athletic position to assure glutes are firing. Low and slow.
Hamstring smash to make sure we’re ready to use and abuse them throughout the workout. Should be hamstring heavy so we want to make sure they’re awake.


Teams of 3
100 Cal Bike/Row
50 Power Cleans (135/95)
100 Cal Bike/Row
50 Power Cleans (155/105)
100 Cal Bike/Row
50 Power Cleans (185/135)
100 Cal Bike/Row
Max Power Cleans (205/145)

We’ll make it work so every group has a bike for at least one of their calorie¬†sets. Ideally we’ll alternate every round between rowing and biking.

Typical team of 3 workout. No pacing. Blitz your work time as hard as humanly possible knowing you’re getting 2x rest while your teammates perform their workload.¬†If your team is same sex, breaking it out based on reps is ideal, otherwise time-based may be a better option. As in bike/row for 1:00 for max reps, cleans for :30 max reps or something similar. Key here is 100% max effort each time you’re up to bat. It’s much easier to keep the intensity high in a time-based setting as opposed to rep-based so keep that in mind based on your team composition and skill level.


Light biking
Superfriend Shoulder Opener
Hamstring Smash

Easy biking to flush the legs. Should be able to hold a full conversation while on the bike. Key word is easy.
We’ll show the superfriend stretch after class. Grab a friend that isn’t afraid to inflict a little pain.
Smash the hamstrings again after to make sure they feel good tomorrow.

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