Monday 3.15.2021
"FITNESS"
A. Three or four rounds with a single Kettlebell:8 Tall Kneeling Kettlebell Halo to Hip (4 each direction)12 Single Arm Hang Clean and Strict Press (6 each arm)16 Single Arm Front Racked Reverse Lunges (switch arms at 8)20 Alternating Leg V-UpsB. Three sets of:Back Squat x 10 repsRest 2 minutesBuild so that your final reps of your last set are very challenging to complete.C. Against a 6-minute clock, complete:3 Box Jumps3 Push-ups6 Box Jumps6 Push-ups9 Box Jumps9 Push-upsand so on....
"PERFORMANCE"
A. Four or Five sets of:2 Snatch Balances + 3 Overhead SquatsRest 2 minutes*These should be very light to start, especially if the Snatch Balance is a new movement for you. Only the last set should feel tough.B. Three sets of:Back Squat x 10 reps @ 60-65% of your 1-RMRest 2 minutesThis is the first week of our Back Squat Cycle; use these lighter sets to establish solid, consistent mechanics that you will allow you to progress in the coming weeks.C. Complete as many rounds and reps as possible in 6 minutes of:3 Box Jumps (30/24")3 Ring Push-ups6 Box Jumps6 Ring Push-ups9 Box Jumps9 Ring Push-upsand so on....
"ENDURANCE"
See Coach Jake's Endurance Programming for this week by clicking here