Monday 5.17.2021

"FITNESS"

A. Every minute, on the minute, for 15 minutes (3 sets of each):Minute 1 – Left Leg Single Leg Romanian Deadlift x 6-8 reps @ 3011Minute 2 – Right Leg Single Leg Romanian Deadlift x 6-8 reps @ 3011Minute 3 – Tempo Push-ups x 10-12 reps @ 1111Minute 4 – Wall Sit Hold x 45 secondsMinute 5 – Prone W to Y Press x 6-8 reps @2121B. Every 90 seconds, for 12 minutes (8 sets):2 Burpees Over the Dumbbell4 Alternating Dumbbell Snatches8/6 Calorie Row, Ski, or Bike*These should be high effort, fast-paced sets; note time to complete each, and try to push the pace, especially on the Rower or Bike!C. Every minute, on the minute, for 6 minutes (3 sets of each):Minute 1 – Supine Ring Rows x 8-10 reps @ 2011Minute 2 – Plank Hold from Elbows x 45 seconds

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets):Snatch x 1 repBuild in load from 60% to today's heavy singleB. Every 90 seconds, for 12 minutes (8 sets):6/4 Chest-to-Bar Pull-ups4 Alternating Dumbbell Snatches (make these heavy for you)2 Burpee Box Jumps (30/24″)*Choose a variation and number of Pull-ups that allows you to keep these sets (for the most part) unbroken. Choose a loading on the Dumbbell Snatch is challenging for you (but also, for the most part, unbroken)*Compare to 11.16.2020C. Every minute, on the minute, for 6 minutes (3 sets of each):Minute 1 – Supine Ring Rows x 8-10 reps @ 2011Minute 2 – Plank Hold from Elbows x 45 seconds

"ENDURANCE"

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