Wednesday 4.7.2021
*Reminder: Our 21-Day #LiveFullRange Challenge starts next week! Join us this Saturday @10am for our first meeting and Nutrition Talk -- sign-up via the sheet by clicking here
"FITNESS"
A. Three sets of:Supinated Grip Barbell Bent Over Row x 6-8 reps @21X0Rest 45 secondsAlternating Cossack Squats x 8-12 reps @ 30X1Rest 45 secondsUneven Carry x 200 feet(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in a waiter’s carry; switch arms after 100 feet)Rest 45 secondsHollow Hold/Rock x 30-40 secondsRest 45 secondsB. Five rounds for time of:12/9 Calorie Echo Bike6 Alternating Single Arm Devil's PressesTime cap: 10 minutes
"PERFORMANCE"
A. Every 90 seconds, for 15 minutes (10 sets):Hang Snatch + SnatchBuild in load from 50% to today's heavy complexB. "Grettel"Ten rounds for time of:3 Clean & Jerks (135/95 lbs)3 Bar-Facing BurpeesTime cap: 10 minutes*Be sure to spend at least 5 minutes before Part B working on cycling the Barbell for the Power Clean + Push Jerk.
"ENDURANCE"
See Coach Jake's Endurance Programming for this week by clicking here