Tuesday 7.20.2021
“FITNESS”
A. Three sets of:
Tempo Back Squat x 4-6 reps @ 42X1
Rest 20 seconds (while adjusting load)
Barbell Alternating Reverse Lunges x 12-16 reps
(use 40-60% of load used for back squat)
Rest 20 seconds
Plank Hold from Elbows x 40-60 seconds
Rest 3 minutes
B. For time:
Run 600 Meters
40 Goblet Squats
Run 600 Meter
30 Burpees
Run 600 Meters
“PERFORMANCE”
A. Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-92%
*Set 4 – 4 reps @ 85%
*Set 5 – 4 reps @ 85%
*Set 6 – 4 reps @ 85%
Rest 2-3 minutes between sets.
B. For time:
Run 600 Meters
40 Front Squats (95/63 lb)
Run 600 Meters
40 Bar-Facing Burpees
Run 600 Meters
"ENDURANCE"
See Coach Jake's Endurance Programming for this week by clicking here