Monday 9.9.2019

**Barbell Basics w/Coach Jake is now Mondays @5:30pm! Sign up on Zen Planner

“FITNESS”

A. Three sets of:Front Squat x 4 reps @ 41X1Rest 60 secondsSingle-Arm Dumbbell Row x 8-10 reps each arm @ 2111Rest 60 secondsSupine Leg Lowering x 10-15 reps @ 3011(lower back remains in contact with the floor)Rest 60 secondsB. For time:Run 400 Meters40 Kettlebell Swings (24/16 kg)40 Single-Arm Kettlebell Thrusters (24/16 kg – 20 each side)40 Kettlebell SwingsRun 400 Meters*Compare to 12.3.2018

"PERFORMANCE"

A. Front Squat*Set 1 – 4 reps @ 65%*Set 2 – 3 reps @ 75%*Set 3 – 2 reps @ 80%*Set 4 – 3 reps @ 85%*Set 5 – 2 reps @ 90%*Set 6 – 1 rep @ 95%*Set 7 – 2 reps @ as heavy as possibleRest 2 minutes between sets.B. For time:Run 400 Meters40 Kettlebell Swings (24/16 kg)40 Single-Arm Kettlebell Thrusters (24/16 kg – 20 each side)40 Kettlebell SwingsRun 400 Meters*Compare to 12.3.2018

“ENDURANCE”

(via @aerobiccapacity)Run or Row Workout300 Meter @fast1 minute easy or walkx 4+800 Meter @ moderate2 minute rest+500 Meter @fast1 minute easy or walkx 2+600 Meter @ moderate2 minute rest+400 Meter @ fast1 minute easy or walkx 3