Friday 4.16.2021

"FITNESS"

A. Every 90 seconds, for 18 minutes (4 sets) of:Station 1 – Barbell Hip Thrust x 8-10 reps @ 2112Station 2 – Strict Pull-ups x 6-8 reps (accumulated) @2110Station 3 – Side Plank or Kettlebell Side Plank Hold x 20-30 seconds each sideB. Complete 42, 30, and 18 rep rounds for time of:Russian Kettlebell SwingSingle Arm Dumbbell Push Press (total -- split reps between sides)Abmat Sit-Ups

"PERFORMANCE"

A. Five sets of:Power Clean + Push Jerk x 1.1.1(drop and rest for 7-10 seconds b/t each rep)Rest 2 minutes between setsB. Complete 21, 15, and 9 rep rounds for time of:Power Clean (95/63 lb)Push Press (95/63 lb)Toes to Bar

"ENDURANCE"

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