Thursday 6.10.2021

“FITNESS”

A. Every minute, on the minute, for 8 minutes (2 sets of each):
Minute 1 — Left Leg Russian Step Up x 10-12 reps
Minute 2 — Right Leg Russian Step Up x 10-12 reps
Minute 3 — Banded Good Mornings x 15-20 reps
Minute 4 — Hollow Holds/Rocks x 30-40 seconds

B. Four sets of:
Front Squat or Goblet Squat x 6-8 reps @ 30X1
Rest 2 minutes

*Try to increase loading from 6.1.2021

C. In teams of three, switching every 30 seconds, Echo Bike for as many Calories as possible in 12 minutes. If you do not have a third teammate, rest during the 30 seconds that your third person would be going, and multiply your final score by 1.5.

“PERFORMANCE”

A. Every minute, on the minute, for 4 minutes:
High Hang Clean x 2 reps @55-65% of 1-RM Clean

immediately followed by...

Every minute, on the minute, for 4 minutes:
High Hang Clean + Hang Clean (mid thigh) @60-75% of 1-RM Clean

*Focus here is on speed under the bar and fast elbows!

B. Four sets of:
Front Squat x 4 reps* @85-88% of your 3-RM Front Squat
Rest 2 minutes

Take your last set for MAX REPS, with no excessive pauses at the top.
If you do not know your 3-RM (which we found on 5.19.2021), use 75-80% of your 1-RM.

C. In teams of three, switching every 30 seconds, Echo Bike for as many Calories as possible in 12 minutes. If you do not have a third teammate, rest during the 30 seconds that your third person would be going, and multiply your final score by 1.5.

"ENDURANCE"

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