Monday 6.21.2021

“FITNESS”

A.Three sets of:
Single Arm Dumbbell or Kettlebell Bench Press x 8-10 reps each arm @ 3011
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Reverse Snow Angels x 12-15 reps @ 2020
Rest 45 seconds
Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2111
Rest 45 seconds

B & C: Same as Performance (see below)

“PERFORMANCE”

A. Seven sets of:
Bench Press
Set 1 – 5 reps @ 85-90% of your 3-RM Bench Press
Set 2 – 3 reps @ 90-95%
Set 3 – 1 reps @ 100-105%
Set 4 – 3 reps @ 95-100%
Set 5 – 2 reps @ 100-105%
Set 6 – 1 rep @ 105+%
Set 7 – 1 rep @ 105+%
Rest 2 minutes

Your final two reps should be at or approaching a new 1-RM. Based all of your working percentages off of your 3-RM from 5.20.2021 (if you were here), or base them off of feel for today.

B. Complete as many rounds and reps as possible in 5 minutes of:
10 Single Arm Dumbbell Hang Clean & Jerks (50/35 lb — or more if you want to challenge it here)
10 Goblet Reverse Lunges w/DB

Rest 2 minutes, then...

C. Complete as many rounds and reps as possible in 5 minutes of:
100-ft Farmer's Carry (Heavy)
10 Push-ups

"ENDURANCE"

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