Thursday 6.3.2021

"FITNESS"

A. Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Tall Box Jumps x 4-6 reps (jump up, step down, reset between reps)
Rest 45 seconds
Plank Walk-Ups x 12-16 reps
Rest 45 seconds

B. Two sets for max reps of:
90 seconds of Echo Bike for Calories
Rest 30 seconds
90 seconds of Strict Pull-ups
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Wall Balls
Rest 30 seconds

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets) of:
Power Clean x 1.1.1
(rest 5-7 seconds between singles)

Suggested loading by set (by %): 60, 65, 70, 75, 80, 80-85, 85, 85

B. Two sets for max reps of:
90 seconds of Echo Bike for Calories
Rest 30 seconds
90 seconds of Strict Pull-ups
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Wall Balls (20/14 lb)
Rest 30 seconds

"ENDURANCE"

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