Wednesday 6.2.2021

"FITNESS"

A. Three sets of:
1-1-2 Dumbbell Bench Press x 6-8 reps
Rest 45 seconds
Banded Tricep Extensions x 12-16 reps
Rest 45 seconds
Landmine Meadows Row x 8-10 reps each arm @ 21X0
Rest 45 seconds
Bottom's Up Kettlebell Carry x 50 feet each arm
Rest 45 seconds

B. For time:
Row 1000 Meters

Rest until the clock reaches 8:00, then...

C. Complete as many rounds and reps as possible in 4 minutes of:
4 Strict Hanging Knee Raises @ 2110 or 8 V-Ups
8 Single Arm Dumbbell Push Press (4 each arm)

“PERFORMANCE”

A. Six sets of:
Bench Press
*Set 1 – 5 reps @ 85-90% of your 3-RM Bench Press*
*Set 2 – 3 reps @ 90-95%
*Set 3 – 2 reps @ 95-100%
*Set 4 – 3 reps @ 90-95%
*Set 5 – 8 reps @ 80-85%
*Set 6 – 8 reps @ 80-85%
Rest 2 minutes

*We found our 3-RM Bench Press on 5.20.2021; if you missed that session, use today to establish your 3-rep max (which we will use for the rest of this cycle).

B. For time:
Row 1000 Meters

Rest until the clock reaches 8:00, then...

C. Complete as many rounds and reps as possible in 4 minutes of:
4 Toes to Bar
8 Single Arm Dumbbell Push Presses (50/35 lb -- 4 each arm)

"ENDURANCE"

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