Thursday 5.20.2021

"FITNESS"

A. Four sets of:
Dumbbell Bench Press x 8-10 reps @ 21X1
Rest 45 seconds
Bent-Over Dumbbell Reverse Flies x 12-15 reps @ 2110
Rest 45 seconds
L-Sit Tuck to Extension x 6 reps @ 1212 (if you can’t do this with both legs, try extending only one at a time; if you can’t complete that, then hold a tuck sit for the 30-second interval)
Rest 45 seconds

B. Against a 90-second clock:
15/10 Calories of Echo Bike (or 200 Meter Run)
Max Reps of Toes to Bar (or Hanging Knee Tucks, or V-Ups)
Rest 90 seconds, and repeat for four sets. Note number of Toes to Bar completed in each of the four sets, then sum them for a total score.

“PERFORMANCE”

A. Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps

Suggested loads per set (by %): 70, 75, 80, 85, 90+

Once you have found your 3-RM, then perform the following…

Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ 10 to 15 lbs less than today’s last set

B. Against a 90-second clock:
15/10 Calories of Echo Bike (or 200 Meter Run)
Max Reps of Toes to Bar
Rest 90 seconds, and repeat for four sets. Note number of Toes to Bar completed in each of the four sets, then sum them for a total score.

"ENDURANCE"

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