Wednesday 5.5.2021

"FITNESS"

A. Every 90 seconds, for 18 minutes (4 sets) of:Station 1 – Dumbbell Death March x 12 reps @ 3011Station 2 – Barbell Hip Thrusts x 12 reps @ 20X1Station 3 – Side Plank Hold x 30 seconds each sideB. Complete as many rounds and reps as possible in 5 minutes of:10 Box Jumps (step down)10 Toes to Bar or V-UpsRest 3 minutes, then....C. Complete as many rounds and reps as possible in 5 minutes of:10 Ball Slams30 Double-Unders or Mountain Climbers

"PERFORMANCE"

A. Deadlift*Set 1 – 8 reps @ 50%*Set 2 – 6 reps @ 60%*Set 3 – 4 reps @ 70%*Set 4 – 2 reps @ 80%*Set 5 – 2 reps @ 90%*Set 6 – 1 rep @ 95%Rest as neededBase these sets off of your most recently tested 1-RM. The goal here is not to exceed that number (we will test again next week), but to get up to a heavy single, with good position. If you're not feeling it today, scale back the percentages (or consider doing the "Fitness" workout for Part A).B. Complete as many rounds and reps as possible in 5 minutes of:10 Box Jumps (24/20" -- step down)10 Toes to BarRest 3 minutes, then....C. Complete as many rounds and reps as possible in 5 minutes of:10 Ball Slams (30/20 lb)30 Double-Unders

"ENDURANCE"

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