Monday 6.28.2021

“FITNESS”

A. Four sets of:
4-6 Tempo Dumbbell or Kettlebell Front Squats @ 3131
Immediately followed by…
30 seconds for Max Reps Dumbbell or Kettlebell Front Squats (NO TEMPO)
Rest 60 seconds
6-8 Tempo Strict Pronated Grip Pull-ups @ 31X1
Rest 1-2 minutes between sets

B. Against a 2-minute clock, complete:
200/150 Meter Row
10 Heavy Kettlebell Swings
Dumbbell Push Presses x Max Reps

Rest 2 minutes, and complete three sets for max reps

“PERFORMANCE”

A. Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 8 reps @ 70-75%
*Set 5 – 8 reps @ 70-75%
*Set 6 – 8 reps @ 70-75%
Rest 2-3 minutes between sets.

B. Against a 2-minute clock, complete:
200/150 Meter Row
5 Squat Cleans (135/93 lb)
Shoulder to Overhead (135/93 lb) x Max Reps

Rest 2 minutes, and complete three sets for max reps

"ENDURANCE"

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