Friday 7.16.2021

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Bulgarian Split Squat x 8 reps each leg* @ 30X1
Rest 45 seconds after each leg
Strict Pull-ups x 4-6 reps @21X0 (add weight if this rep range is easy for you)
Rest 45 seconds
Banded Face Pulls x 12-15 reps @ 2111
Rest 60 seconds

The goal for today is to establish your 8-RM Bulgarian Split Squat. Note this result, as it is something we will work to build upon in the coming weeks. Either hold Dumbbells or Kettlebells in a Farmer's Hold, or back rack the Barbell to test this lift.

B.
"FITNESS"
Three rounds for time of:
30 Kettlebell Swings
25 Wall Balls

OR

"PERFORMANCE"
For time:
20 Power Cleans (135/95 lb)
40 Wall Balls (20/14 lb)
15 Power Cleans
30 Wall Balls
10 Power Cleans
20 Wall Balls

Time cap: 10 minutes (or so)

C. (Optional): Two or Three sets of:
30 Second Side Plank Each Side
30 Seconds of Superman Punches

Rest 30 seconds between sets

"ENDURANCE"

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