Monday 7.19.2021

“FITNESS”

A. Three sets of:
Landmine Press x 8-10 reps each arm @ 2110
Rest 45 seconds
Dumbbell Elbowing Row x 10-12 reps each arm @ 2110
Rest 45 seconds
Strict Toes to Bar or Straight Leg Raises x 6-8 reps @ 2110
Rest 45 seconds

B & C. Same as "Performance"

“PERFORMANCE”

A. Every 3 minutes, for 15 minutes (5 sets):
Push Press x 5 reps

Build in load to today's heavy set of 5

B. Every 4 minutes, for 16 minutes (4 sets):
4 Single Arm Dumbbell Clean and Jerks each arm (go heavy here; shooting for 60-80 lb/40-60 lb for our strongest individuals)
12 Box Jumps (step down)
16/10 Push-ups
30 Second Hollow Hold

C. (Optional, only if you have time) Two to Three sets of:
Banded Bicep Curls x 15-20 reps
Overhead Banded Tricep Extensions x 20-30 reps

"ENDURANCE"

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