Thursday 3.25.2021

"FITNESS" & "PERFORMANCE"

A. Every 90 seconds, for 12 minutes (8 sets):Power Clean x 1.1*Suggested Loading per set (by %): 60, 65, 70, 75, 80, 80+, 80+-OR-Three sets of:Single Leg Hip Thrust (shoulders on bench — add a DB on the hip if able) x 6-8 reps each leg @ 2011Rest 30-45 secondsFilly Carry x 200 feet (switch sides at 100ft)Rest 30-45 secondsSeated Banded Row* x 10-12 reps @ 2111Rest 30-45 seconds*Wrap a band around an upright approximately 12 inches off the ground, take a seated positon on the ground and focus on pulling your shoulder blades down and in to the spine throughout the pull.B. Every minute, for 16 minutes (4 sets):Minute 1 – 10 Ball Slams (as fast as possible here)Minute 2 – 30 Seconds of Shuttle Runs (30 ft increments)Minute 3 – 45 Second Bike, Ski, or Row for Max Calories*Minute 4 – Rest*Try to choose a modality that you haven't done yet this week.*The goal of these sets are to go VERY hard for short durations of work. If you feel like 1:15 is too much rest between rounds, you aren't pushing hard enough.C. Finish with 5-10 minutes of stretching/foam rolling and deep breathing

"ENDURANCE"

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