Wednesday 5.12.2021

"FITNESS"

A. Three sets of:Turkish Get-Ups x 2-3 reps each armRest 45 secondsTall Box Jumps x 4-6 reps(jump up, step down, and reset/rest between reps; the goal is max height on each jump)Rest 45 secondsBottom's Up Kettlebell Carry x 50 feet each armRest 45 secondsSide Plank x 30-40 seconds each sideRest 45 secondsB. Against a 3-minute running clock, complete:Row 500 MetersStrict Handstand Push-Ups (or L-Seated Dumbbell Press) x Max RepsRest 3 minutes between sets, and complete a total of three sets.

"PERFORMANCE"

A. Three sets of:Push Jerk in Split Position x 5 repsBuild over the course of the 3 sets. Use these as a technique primer for your Split Jerk.Then…Every 2 minutes, for 12 minutes (6 sets):Split Jerk with a 2 second pause in receiving position*Sets 1-3 = 2 reps @ 70-75% of 1-RM Split Jerk*Sets 4-6 = 2 reps @ 75-80% of 1-RM Split JerkTry to increase off of your working sets from 4.27.2021B. Against a 3-minute running clock, complete:Row 500 MetersStrict Handstand Push-Ups (or L-Seated Dumbbell Press) x Max RepsRest 3 minutes between sets, and complete a total of three sets.

"ENDURANCE"

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