Tuesday 5.25.2021

"FITNESS"

A. Four sets of:
Seated Barbell Press or Dumbbell Press x 6-8 reps @ 20X1
Rest 30 seconds
Farmer's Carry with Heavy Kettlebells x 200ft
Rest 30 seconds
Banded Pull Aparts x 15-20 reps
Rest 30 seconds
Flutter Kicks x 30-45 seconds
Rest 60 seconds

B. For time:
400 Meter Run
80 Push Presses (Barbell or Dumbbells)
400 Meter Run

“PERFORMANCE”

A. Every 2 minutes, for 6 minutes (3 sets):
Push Press x 3 reps

Immediately followed by….

Every 2 minutes, for 6 minutes (3 sets):
Push Jerk x 2 reps

Immediately followed by…

Every 2 minutes, for 8 minutes (4 sets):
Split Jerk x 1 rep

Start out light (50-60% of Push Press), and build over the course of the 20 minutes, with the goal of getting to a heavy single Split Jerk for the day.

B. For time:
400 Meter Run
80 Push Presses (95/63 lbs)
400 Meter Run

"ENDURANCE"

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