Tuesday 6.22.2021

“FITNESS”

A. Three sets of:
Front Squat or Goblet Squat x 8 reps @ 3011
Rest 45 seconds
Single Arm Trap-3 Raise x 10 reps each arm @ 2111
Rest 45 seconds
Single Leg Hip Bridge x 12 reps each leg @ 2011
Rest 45 seconds
Plank Hold x 40-60 seconds
Rest 45 seconds

B. Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – 8-12 Dumbbell Thrusters
Minute 2 – 6-8 Strict Pull-ups
Minute 3 – 60 Second Echo Bike or Bike Erg (for calories)
Minute 4 – Rest

“PERFORMANCE”

A. Every 3 minutes, for 18 minutes (6 sets) of:
Front Squat x 3 reps

*Sets 1-2 – 80-85% of your 3-RM (from 5.19.2021)
*Sets 3-4 – 85-90%
*Sets 5-6 – 90% or more

B. Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – 4 Squat Clean Thrusters (heavy)
Minute 2 – 8-16 Chest-to-Bar Pull-ups
(choose an appropriate volume for you to complete across the entire workout)
Minute 3 – 60 Second Echo Bike or Bike Erg (for calories)
Minute 4 – Rest

"ENDURANCE"

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