Friday 4.2.2021

"FITNESS"

A. Three sets of:Supine Ring Rows x 8-10 reps @ 2111Rest 45 secondsWall-Facing Handstand Hold x 30-40 secondsRest 45 secondsFlutter Kicks x 40-60 secondsRest 45 secondsB. Four sets of:Back Squat x 7 repsRest 2 minutesIf you found an accurate 5-RM Back Squat last week, aim to use 80-85% (or more) of that weightC. Hanging ChallengeAccumulate 3 minutes in a static hang (any grip) in as few sets as possible. Rest as needed between sets (10 minute cap on this portion).

"PERFORMANCE"

A. Five sets of:1 Snatch Balance + 2 Overhead SquatsRest 2 minutes*These should be light to start, especially if the Snatch Balance is a new movement for you. If you completed these on 3.15.2021, try to increase from the loads used in that session.*If you are new to Overhead Squats in general, perform 4-5 sets of 5 reps at a moderate weight.B. Four sets of:Back Squat x 7 reps @ 65-75% of 1-RMRest 2-3 minutesC. Hanging ChallengeAccumulate 3 minutes in a static hang (any grip) in as few sets as possible. Rest as needed between sets (10 minute cap on this portion).

"ENDURANCE"

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