Monday 6.14.2021

“FITNESS”

A. Three sets of:
Landmine Press x 6-8 reps each arm @21X1
Rest 45 seconds
Bottom's Up Kettlebell Carry x 50ft each arm
Rest 45 seconds
Single Leg Hip Bridge x 8-10 each leg @2011
Rest 45 seconds
Side Plank (or Weighted Side Plank) x 30 seconds
Rest 45 seconds

B. Complete as many rounds and reps as possible in 9 minutes of:
6 Dumbbell Complexes
100 Meter Run

*Dumbbell Complex = Push-up, Row Left, Row Right, Power Clean, Push Press

“PERFORMANCE”

A. Every 2 minutes, for 4 minutes (2 sets) of:
Jerk Balance x 4 reps

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Split Jerk w/2-second pause in catch x 3 reps @60-70% of 1-RM Split Jerk

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering..

Then…

Every 2 minutes, for 12 minutes (6 sets):
Split Jerk
*Sets 1-2 = 2 reps @ 75%
*Sets 3-4 = 2 reps @ 80%
*Sets 5-6 = 1 rep @ 85%

B. Complete as many rounds and reps as possible in 9 minutes of:
3 Ground to Overhead (135/93 lb)
6/4 Strict Pull-ups
9 Push-ups

"ENDURANCE"

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