Monday 5.10.2021

"FITNESS"

A. Four sets of:Back Squat x 4-6 reps @ 32X1Rest 45 secondsSingle Arm Dumbbell Row x 6-8 reps each arm @ 2111Rest 45 secondsPlank Walk-Ups x 12-16 repsRest 45 secondsB. Against a 7-minute running clock, complete:3 Wall Balls3 Burpees6 Wall Balls6 Burpees9 Wall Balls9 Burpees…and so on, adding 3 reps each roundCompare to 6.8.2020

"PERFORMANCE"

A. Every 2:30, for 20 minutes (8 sets):Back Squat*Set 1 = 2 reps @ 70%*Set 2 = 2 reps @ 80%*Set 3 = 1 rep @ 85%*Set 4 = 1 rep @ 90%*Set 5 = 1 rep @ 94%*Set 6 = 1 rep @ 97%*Sets 7-8 = 1 rep @ 101%+The goal of today is to find a new 1-RM.B. Against a 7-minute running clock, complete:3 Wall Balls (20/14 lb)3 Burpees6 Wall Balls6 Burpees9 Wall Balls9 Burpees…and so on, adding 3 reps each roundCompare to 6.8.2020

"ENDURANCE"

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