Monday 3.22.2021

"FITNESS"

A. Every minute, on the minute, for 16 minutes (4 sets):Minute 1 – Barbell Bent Over Row x 8-10 reps @21X0*Minute 2 – Single Arm Dumbbell Push Press x 6-8 reps each armMinute 3 – Tall Box Jumps x 4-6 reps(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 30-40 seconds to complete your 6 reps if done properly)Minute 4 – Plank Body Saw on Sliders x 30 seconds*Use your 30 seconds of rest after the Plank work to add weight to the Barbell Row. Your goal should be to find a 10-RM by your last set.B. Every 4 minutes, for 12 minutes (3 sets), for times:500/400 Meter Row or Ski10 Dual Kettlebell Front Squats or Goblet Squats*If you cannot complete the 500 Meters in 2 minutes or less, do 400 Meters.

"PERFORMANCE"

A. Every 90 seconds, for 9 minutes (6 sets):High Hang Snatch + Hang Snatch from pause @ 2″ Below the Knee @60-70% of 1-RM Snatch*These should be light, fast, technique-based sets.Immediately followed by…Every minute, on the minute, for 6 minutes (6 sets):Snatch x 1 rep @ 75-80% of 1-RM SnatchB. Every 4 minutes, for 12 minutes (3 sets), for times:500/400 Meter Ski5 Squat Cleans (165/113 lb)*If the prescribed loads are too heavy for you, shoot for somewhere around 70-75% of your 1-RM Clean

"ENDURANCE"

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