Wednesday 5.26.2021

"FITNESS"

A. Three sets of:
Bulgarian Split Squat x 6-8 reps each leg @3011
(try to increase loading from 5.13.2021)
Supinated Grip Barbell Row x 10-12 reps @2110
Rest 45 seconds
Side Plank x 30-40 seconds each side
(add weight if these are easy for you)
Rest 45 seconds

B. Against a 10-minute clock:
2 Dumbbell Plank Rows (1 each arm)
2 Dumbbell Reverse Lunges (1 each leg)
2 V-Ups
2 Calorie Echo Bike or Ski Erg
4 Dumbbell Plank Rows (2 each arm)
4 Dumbbell Reverse Lunges (2 each leg)
4 V-Ups
4 Calorie Echo Bike or Ski Erg
...and so on, adding 2 reps to each exercise each round

“PERFORMANCE”

A. Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 2 reps @ 60-70% of 1-RM Clean

then…

Every 90 seconds, for 9 minutes (6 sets):
Hang Clean x 1 rep @ 75-85% of 1-RM Clean

Only go up in weight if your technique feels solid; the goal here is to work on speed in pulling under the bar.

B. Against a 10-minute running clock:
2 Toes to Bar
2 Pistols
20 Double-Unders
4 Toes to Bar
4 Pistols
40 Double-Unders
6 Toes to Bar
6 Pistols
60 Double-Unders
...and so on, adding 2 reps (and 20 Double-Unders) each round

"ENDURANCE"

See Coach Jake's Endurance Programming for this week by clicking here