Monday 4.19.2021

"FITNESS"

A. Three sets of:Staggered Stance Romanian Deadlift x 6-8 reps/side @3011(perform these with a Barbell or two DBs/KBs)Rest 45 secondsGlute Bridge Dumbbell Floor Press x 8-10 reps @3011Rest 45 secondsSupinated Grip Band Pull-Aparts x 12-15 reps @2111Rest 45 secondsPlank Knee to Elbow on Sliders x 16-20 repsRest 45 secondsB. Complete as many rounds and reps as possible in 9 minutes of:3 Strict Pull-ups5 Thrusters (Dumbbell or Barbell)7 Burpees

"PERFORMANCE"

A. Five sets of:Snatch x 1.1.1(Rest 5-10 seconds between singles)Rest 2 minutesSuggested loading (by %): 60; 70; 70-75; 75-80; tough tripleB. Complete as many rounds and reps as possible in 9 minutes of:3 Thrusters* (135/93 lb)5 Chest-to-Bar Pull-ups7 Bar-Facing Burpees*In this workout, you will add 2 reps to the Thrusters each round (ie. 3, 5, 7, 9, 11, 13, etc.)These should be heavy for you; scale up or down accordingly.

"ENDURANCE"

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