Thursday 4.22.2021

"FITNESS"

A. Three sets of:Back Squat x 6-8 reps @3011(load so that all 3 sets are challenging; add weight if you get all 8 reps at the prescribed tempo)Rest 45 secondsSingle Arm Trap-3 Raise x 8-10/side @3010Rest 45 secondsSingle Leg Hip Bridge x 10-12 reps/side @2011Rest 45 secondsSide Plank Hold x 30-40 seconds each sideRest 45 secondsB. See Below for Options

"PERFORMANCE"

A. Five sets of:Back Squat x 4 reps @80-85% or 1-RMRest 2-3 minutes*If you don't know your 1-RM, but you found a 3-RM last week, shoot for 88-92% of THAT numberB. Option 1 (Conditioning)Every 4 minutes, for 16 minutes (4 sets) for times:300 Meter Ski or Run24 Wall Balls (20/14 lb)OROption 2 (Strength Endurance)Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Wall Sit Hold x 60 seconds(front-rack kettlebells or goblet hold a kettlebell to add loading)Station 2 – Strict Pull-up x 4-6 reps @5111 tempo (focus on the slow eccentric portion here – use assistance on the way up if needed)Station 3 – Front Leaning Rest on Rings x 45-60 secondsStation 4 – Zottman Curls x 10-12 reps @ 3011

"ENDURANCE"

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