Tuesday 4.27.2021

"FITNESS"

A. Three sets of:Singe Arm Dumbbell, Kettlebell, or Landmine Strict Press x 8-10 reps each arm @ 20X1Rest 45 secondsReverse Snow Angels x 10-12 reps @2020Rest 45 secondsSide Plank Hold x 30-40 seconds each sideRest 45 secondsB. Complete as many rounds and reps as possible in 10 minutes of:5 Strict Pull-ups (or 10 Ring Rows)10 V-Ups15/10 Calories of Echo Bike or RowC. (Optional) Two sets of:Band Pull Aparts x 15-20 repsOverhead Banded Tricep Extension x 20-30 repsProne Plank Hold x 60-90 seconds

"PERFORMANCE"

A. Three sets of:Behind the Neck Press in Split Jerk Position x 5 repsUse this as a technique primer to improve your split position. These should all be light-to-moderate; build over the 3 sets.Followed by…Every 2 minutes, for 10 minutes (5 sets):Split Jerk w/2-second pause in catch*Sets 1-3 = 2 reps @ 60-70% of 1-RM Split Jerk*Sets 4-5 = 2 reps @ 70-80% of 1-RM Split JerkB. Complete as many rounds and reps as possible in 10 minutes of:5 Strict Pull-ups10 Toes to Bar50 Double-UndersC. (Optional) Two sets of:Band Pull Aparts x 15-20 repsOverhead Banded Tricep Extension x 20-30 repsProne Plank Hold x 60-90 seconds

"ENDURANCE"

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