Monday 4.26.2021

"FITNESS"

A. Four sets of:Deadlift x 4-6 repsRest 30 secondsRussian Step-Up x 6-8 legs each legRest 30 secondsBottom's Up Kettlebell Carry x 50 feet each armRest 30 secondsPush-ups x 10-15 reps @ 2011Rest 90 secondsB. Three rounds for time of:300/250 Meter Row20 Kettlebell Swings10 Goblet Squats

"PERFORMANCE"

A. Deadlift*Set 1 – 10 reps @ 50%*Set 2 – 8 reps @ 60%*Set 3 – 6 reps @ 70%*Set 4 – 4 reps @ 80%*Set 5 – 2 reps @ 90%Rest as neededB. "Efficiency"Three rounds for time of:15 Deadlifts (135/93 lbs)12 Hang Power Cleans (135/93 lbs)9 Front Squats (135/93 lbs)6 Shoulder to Overhead (135/93 lbs)This workout is intended to challenge your ability to cycle the barbell, at moderate loading, under fatigue.  The more effectively you move the barbell in the early rounds, the more energy you'll have to push through the end.  Scale as needed to keep this workout under 10 minutes.

"ENDURANCE"

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