Thursday 3.18.2021

"FITNESS" & "PERFORMANCE"

A. Every 3 minutes, for 12 minutes (4 sets):Tempo Front Squat x 5 reps @ 31X1Start your first set at approximately 50-60% of your 1-RM Front Squat and try to build each set until you find today’s heavy set of 5 at this prescribed tempo.B. Option 1 - Strength EnduranceEvery 90 seconds, for 18 minutes (3 sets of each):Station 1 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1(place front foot on a platform approximately 2-4″ higher than back foot)Station 2 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1Station 3 – Supinated-Grip Inverted Row x 10-12 reps @ 2111Station 4 – Plank or Weighted Plank Hold x 45-60 secondsfollowed by...Two sets for max reps:60 seconds of Barbell Biceps Curls (20/15 kg)Rest 2 minutes-OR-Option 2 -- Aerobic CapacityEvery 90 seconds, for 18 minutes (4 sets of each) for max calories:Station 1 – 60 Seconds of RowingStation 2 – 60 Seconds of Bike ErgStation 3 – 60 Seconds of Ski Erg

"ENDURANCE"

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