Monday 7.12.2021
“FITNESS”
A. Three sets of:
Staggered-Stance Romanian Deadlift x 8 reps each leg @ 4011
Rest 45 seconds
Goblet Squat x 10 reps @ 4011
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 60 seconds (30 seconds each arm)
Rest 45 seconds
B. Every minute, on the minute, for 4 minutes for max reps or calories:
Station 1 – 30 seconds of Echo Bike
Station 2 – 30 seconds of Dumbbell or Kettlebell Front Rack Reverse Lunges
Station 3 – 30 seconds of Devil’s Press
Station 4 – Rest
*Perform each of these 30 second intervals at about 90% effort (not an all-out sprint).
When the running clock reaches 5:00, perform the following…
Every 3 minutes, for 15 minutes (5 sets) for times of:
-Number of calories completed during 30 second effort
-Number of Dumbbell or Kettlebell Front Rack Reverse Lunges completed during 30 second effort
-Number of Devil’s Press completed during 30 second effort
“PERFORMANCE”
A. Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Hang Clean + Clean
Build from approximately 60% to today’s heavy complex. You may drop the barbell and reset between each lift.
B. Every minute, on the minute, for 4 minutes for max reps or calories:
Station 1 – 30 seconds of Echo Bike
Station 2 – 30 seconds of Dumbbell or Kettlebell Front Rack Reverse Lunges
Station 3 – 30 seconds of Devil’s Press
Station 4 – Rest
*Perform each of these 30 second intervals at about 90% effort (not an all-out sprint).
When the running clock reaches 5:00, perform the following…
Every 3 minutes, for 15 minutes (5 sets) for times of:
-Number of calories completed during 30 second effort
-Number of Dumbbell or Kettlebell Front Rack Reverse Lunges completed during 30 second effort
-Number of Devil’s Press completed during 30 second effort
"ENDURANCE"
See Coach Jake's Endurance Programming for this week by clicking here
