Monday 5.3.2021

"FITNESS"

A. Three sets of:Alternating Top Down Dumbbell Bench Press x 6-8 reps each arm @ 20X1Rest 45 secondsStrict Pull-ups x 8-10 reps @ 2110Rest 45 secondsFarmer's Carry x 300 feet (or 100 Meters outside)Rest 45 secondsB. Complete as many rounds and reps as possible in 14 minutes of:8 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges(1 rep = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)16 Push-ups200 Meter Run

"PERFORMANCE"

A. Take 15 minutes to build to today’s 1-RM Strict Overhead Press*We last tested this lift on 3.8.2021B. Complete as many rounds and reps as possible in 14 minutes of:8 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (50/35 lbs)(1 rep = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)16 Push-ups200 Meter Run

"ENDURANCE"

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