Friday 8.21.2020

"FITNESS"

A. Four sets of:Back Squat x 6 reps @31X1 (try to increase loads from last week) or Dual KB Front Squat x 6 reps @31X1Rest 30 secondsSingle Arm Dumbbell Row x 8 reps each arm @2111Rest 30 secondsDouble-Under Practice x 60 secondsRest 90 seconds*If you cannot tolerate jumping/hopping, ask your coach for a core exercise to substitute.B. Complete as many rounds and reps as possible in 6 minutes of:3 Dumbbell Thrusters6 Dumbbell Box Walk-Overs (20" Box)9 V-Ups

"PERFORMANCE"

A. Back Squat5 reps @ 65-70%3 reps @ 75-80%1 rep @ 85-90%Rest 2-3 minutes between setsfollowed by...Five sets of:Back Squat x 1 rep @ 90-95%Rest 2 minutesB. Complete as many rounds and reps as possible in 6 minutes of:3 Thrusters (135/93 lb)6 Chest-to-Bar Pull-ups9 Box Jump-Overs (24/20")

"HOME WORKOUT"

A. Four sets of:Back Squat x 6 reps @31X1 (if you do not have a Barbell, perform 1 and 1/4 Goblet Squats x 6-8 reps)Rest 30 secondsSingle Arm Dumbbell Row x 8 reps each arm @2111Rest 30 secondsDouble-Under Practice x 60 secondsRest 90 secondsB. Complete as many rounds and reps as possible in 6 minutes of:3 Dumbbell Thrusters6 Dumbbell Box Walk-Overs (20" Box) or Reverse Lunges9 V-Ups

"AEROBIC DEVELOPMENT"

750m Row @85-90%Rest 3 minutesx 3 sets+500 Meter Row @85-90%Rest 2 minutesx 4-5 sets+250m Row @85-90%Rest 1 minutex 5-7 sets**This workout can also be completed on the Ski Erg or Bike Erg (double the distance if biking).