Tuesday 3.16.2021

"FITNESS"

A. Three sets of:Single Leg Romanian Deadlift x 8-10 reps each leg(Perform w/DBs/KBs in both hands; revert to a staggered stand RDL if balance is an issue)Rest 60 secondsSupine Ring Rows x 10-12 reps @2111Rest 60 secondsB. Every minute, on the minute, for 16 minutes (4 sets):Minute 1 – Kettlebell Swings x 15-20 reps (work as heavy as possible, maintaining an explosive swing)Minute 2 – Burpees x Max Reps in 30 secondsMinute 3 – 200/150 Meter RowMinute 2 – Plank Hold x 30-45 secondsC. Every minute, for 8 minutes (2 sets):Minute 1 – 20 Seconds of Side Plank Hip Dips + Side Plank Hold for remaining time (Left Side)Minute 2 – Banded Pull Aparts x 15-20 repsMinute 3 – 20 Seconds of Side Plank Hip Dips + Side Plank Hold for remaining time (Right Side)Minute 4 – Reverse Snow Angels x 8-10 reps (slow and controlled)

"PERFORMANCE"

A. Take 10-12 minutes to build to heavy single Power Clean (not necessarily a 1-RM, but something in the 85-90% range)B. Every minute, on the minute, for 16 minutes (8 sets):Minute 1 – Power Clean x 1.1.1.1 @ 70-80%(Rest 10 seconds between singles)Minute 2 – Bar-Facing Burpees x Max Reps in 30 secondsC. Every minute, for 8 minutes (2 sets):Minute 1 – 20 Seconds of Side Plank Hip Dips + Side Plank Hold for remaining time (Left Side)Minute 2 – Banded Pull Aparts x 15-20 repsMinute 3 – 20 Seconds of Side Plank Hip Dips + Side Plank Hold for remaining time (Right Side)Minute 4 – Reverse Snow Angels x 8-10 reps (slow and controlled)

"ENDURANCE"

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