Thursday 6.24.2021

“FITNESS”

A. Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Half Kneeling Dumbbell or Landmine Press (right) x 8-10 reps @ 2111
Station 2 – Half Kneeling Dumbbell or Landmine Press (right) x 8-10 reps @ 2111
Station 3 – Supinated-Grip Bent-Over Barbell Row x 10-12 reps @ 2111
Station 4 – Hollow Hold or Flutter Kicks x 45 seconds

B. Complete as many rounds and reps as possible in 14 minutes of:
2 Turkish Get Ups each arm
4 Single Arm Front-Racked KB Squats (each arm)
6-8 Single Arm KB Push Presses (each arm)
10 Cossack Squats (unloaded)
12 Plank Kettlebell Drag Throughs (total)

*The goal in this portion is not to move as quickly as possible; rather, move with intention, focusing on position and mechanics, while maintaining a steady, “grind-it-out” pace for the entire 14 minutes. Choose a loading that will challenge you, but allow for good movement, shooting to complete 3-5 rounds in the timeframe.

“PERFORMANCE”

A. Three sets of:
Push Jerk in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

Followed by…

Every 2 minutes, for 14 minutes (7 sets):
Split Jerk
*Sets 1-2 = 2 reps @ 75-80%
*Sets 3-4 = 1 rep @ 80-85%
*Sets 5-7 = 1 rep @ 85-92%

B. Complete as many rounds and reps as possible in 14 minutes of:
2 Turkish Get Ups each arm
4 Single Arm Front-Racked KB Squats (each arm)
6-8 Strict Handstand Push-ups
10 Cossack Squats (unloaded)
12 Plank Kettlebell Drag Throughs

*The goal in this portion is not to move as quickly as possible; rather, move with intention, focusing on position and mechanics, while maintaining a steady, “grind-it-out” pace for the entire 14 minutes. Choose a loading that will challenge you, but allow for good movement, shooting to complete 3-5 rounds in the timeframe.

"ENDURANCE"

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