Friday 6.11.2021

“FITNESS”

A. Four sets of:
Dumbbell or Barbell Bench Press x 6-8 reps @ 20X1
Rest 45 seconds
Dual KB Bent Over Row x 8-10 reps @ 21X0
(Rotate hands from neutral to supinated as you pull toward your lowest ribs)
Rest 45 seconds
Reverse Snow Angels x 10-12 reps @ 2121 tempo
Rest 45 seconds

B. Against a 90-second running clock, complete the following:
12 Alternating Dumbbell Snatches
12 Goblet Reverse Lunges
12 Single Arm Dumbbell Push Presses (6 each arm)
Burpees x Max Reps

Rest 90 seconds between sets, and complete five sets for max reps.

“PERFORMANCE”

A. Six sets of:
Bench Press
*Set 1 – 5 reps @ 85-90% of your 3-RM Bench Press*
*Set 2 – 3 reps @ 90-95%
*Set 3 – 2 reps @ 95-100%
*Set 4 – 3 reps @ 90-95%
*Set 5 – 5 reps @ 85-90%
*Set 6 – Max reps @ 80%
Rest 2 minutes

*We found our 3-RM Bench Press on 5.20.2021; If you did not complete that session, base these sets off of feel, with the goal of making all of your sets at least somewhat challenging.

B. Against a 90-second running clock, complete the following:
12 Deadlifts (155/103 lb)
9 Hang Power Cleans (155/103 lb)
6 Push Jerks (155/103 lb)
Burpees Over the Barbell* x Max Reps

*Lateral Hop over the Barbell for these

Rest 90 seconds between sets, and complete five sets for max reps.

"ENDURANCE"

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