Thursday 7.8.2021

“FITNESS”

A. Three sets of:
Back Squat x 6 reps @ 32X1
Rest 45 seconds
Single Arm Trap-3 Raise x 8-10 reps each arm @ 2111
Rest 45 seconds
Single-Leg Hip Bridge x 15 reps each leg @ 2112
Rest 45 seconds
L-Sit or Tuck Sit x 10.10.10.10
(hold for 10 seconds, rest for 5-10 seconds x 4)
Rest 45 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Calories of Ski Erg or Echo Bike
20 Walking Lunges with KB/DB Farmer’s Carry

*Compare to 2.18.2021

“PERFORMANCE”

A. Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 6 reps @ 80%
*Set 5 – 6 reps @ 80%
*Set 6 – 6 rep @ 80%
Rest 2-3 minutes between sets.

B. Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
20 Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)

*Compare to 2.18.2021

"ENDURANCE"

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