Tuesday 6.1.2021

"FITNESS"

A. Three sets of:
Front Squat or Goblet Squat x 8 reps @ 30X1
Rest 45 seconds
Single Arm Trap-3 Raise x 10 reps each arm @ 2111
Rest 45 seconds
Single Leg Hip Bridge x 12 reps each leg @ 2011
Rest 45 seconds

B. Every 2 minutes, for 12 minutes (6 sets):
8 Heavy Kettlebell Swings
8 Burpee Box Jump Overs

These should be high effort, sprint sets. Use the heaviest Kettlebell that you can handle for 8 unbroken reps.

C. Three sets of:
Plank or Weighted Plank Hold x 30-40 seconds
Rest 60 seconds

“PERFORMANCE”

A. Four sets of:
Front Squat x 5 reps*
*Sets 1-3 – 5 reps @ 82-85% of your 3-RM Front Squat (found on 5.19.2021)
*Set 4 – Max reps @ 82-85% of your 3-RM
Rest 2-3 minutes

Perform your last set for max reps (without going to failure), and use the same weight for all four sets. If you do not know your 3-RM Front Squat, you can find that today, or base these off of feel, or use 70-75% of your 1-RM (if you know that).

B. Every 2 minutes, for 12 minutes (6 sets):
8 Heavy Kettlebell Swings
8 Burpee Box Jump Overs (24/20″)

These should be high effort, sprint sets. Use the heaviest Kettlebell that you can handle for 8 unbroken reps.
Compare to 12.16.2019

C. Three sets of:
Weighted Plank Hold x 30-40 seconds
Rest 60 seconds

"ENDURANCE"

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