Friday 4.23.2021

"FITNESS"

A. Three sets of:Seated Arnold Press x 8-10 reps @ 2111Rest 30 secondsBent Over Reverse Flies x 10-12 reps @ 2111Rest 30 secondsSqueeze Chest Press x 12-15 reps @3010Rest 30 secondsSuitcase Carry x 100ft each sideRest 30 secondsB. For time:50/40 Calorie Row40 Alternating Dumbbell Snatches30 Strict Hanging Knee Tucks @1111 (pause for 1-second at the top and bottom, with controlled lowering)20 Burpees

"PERFORMANCE"

A. Every 2 minutes, for 14 minutes (7 sets):Strict Overhead Press x 2 reps*Sets 1-3: 75% of 1-RM*Sets 4-5: 80-85% of 1-RM*Sets 6-7: 90-95% of 1-RMB. For time:50/40 Calorie Row40 Alternating Dumbbell Snatches (50/35 lb)30 Burpees to target (touch your pull-up bar)20 Bar Muscle-Ups*If you don't have Bar Muscle-Ups yet, scale to Strict Chest-to-Bar Pull-ups, Strict Chin-Over Bar Pull-ups, Kipping Chest-to-Bar Pull-ups, or Kipping Chin-Over-Bar Pull-ups.

"ENDURANCE"

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