Friday 5.14.2021

"FITNESS"

A. Every 90 seconds, for 24 minutes (4 sets):Station 1 – Romanian Deadlift x 6-8 reps @ 4011Station 2 – Dumbbell Bench Press x 12-15 reps @ 2011Station 3 – Banded Pallof Hold x 30-40 seconds each sideStation 4 – Strict Toes to Bar or Hanging Leg Raises x 8-10 reps @ 3110B. For max calories:3 minutes of Echo BikeThis is a short, simple (and brutal) test. Give this everything you have.

"PERFORMANCE"

A. Every 3 minutes, for 24 minutes (8 sets):Deadlift*Set 1 – 8 reps @ 55%*Set 2 – 6 reps @ 65%*Set 3 – 4 reps @ 75%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%*Set 6 – 1 rep @ 95%*Set 7 – 1 rep @ 101%*Set 8 – 1 rep @ 101-105%Rest as neededBuild no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.B. For max calories:3 minutes of Echo BikeThis is a short, simple (and brutal) test. Give this everything you have.

"ENDURANCE"

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