Wednesday 5.19.2021
"FITNESS"
A. Three sets of:
Front Squat or Kettlebell Front Squat x 4-6 reps @42X1
(make these as heavy as possible, keeping tempo and mechanics)
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x 5-7 reps @ 21X1
Rest 45 seconds
Band Pull Aparts x 15-20 reps @ 2011
Rest 45 seconds
Hollow Rocks or Hollow Hold x 30-40 seconds
Rest 45 seconds
B. For time:
1000 Meter Row
75 Kettlebell Swings
50 Wall Balls
Compare to 7.6.2018
“PERFORMANCE”
A. Take 15-18 minutes to build to today's 3-RM Front Squat
*Be sure to keep track of this number, as we will be basing percentage work off of it in the coming weeks. A good goal would be to aim for over 85% of your 1-RM Front Squat
B. For time:
1000 Meter Row
75 Kettlebell Swings (24/16 kg)
50 Wall Balls (20/14 lb)
Compare to 7.6.2018
"ENDURANCE"
See Coach Jake's Endurance Programming for this week by clicking here
