Wednesday 6.16.2021

“FITNESS”

A. Four sets of:
Tempo Back Squat x 5 reps* @32X1
Rest 60 seconds
Strict Pull-ups x 4-8 reps @2111
(use assistance or complete these as slow, controlled negatives)
Rest 60 seconds

Build to your heaviest set of 5 while maintaining the tempo prescription and good mechanics.

B. For time:
Run 400 Meters

immediately followed by...

Three rounds of:
20 Wall Balls
20 V-Ups

immediately followed by...

Run 400 Meters

“PERFORMANCE”

A. Every 3 minutes, for 15 minutes (5 sets):
Tempo Back Squat x 3 reps @ 32X1

Try to build to today’s heavy triple by the last set…but maintain the tempo prescription and good mechanics.

B. For time:
Run 400 Meters

immediately followed by...

Three rounds of:
20 Wall Balls (20/14 lb)
15 Toes to Bar

immediately followed by...

Run 400 Meters

"ENDURANCE"

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