Friday 4.16.2021

 

“FITNESS”

A. Every 90 seconds, for 18 minutes (4 sets) of:
Station 1 – Barbell Hip Thrust x 8-10 reps @ 2112
Station 2 – Strict Pull-ups x 6-8 reps (accumulated) @2110
Station 3 – Side Plank or Kettlebell Side Plank Hold x 20-30 seconds each side

B. Complete 42, 30, and 18 rep rounds for time of:
Russian Kettlebell Swing
Single Arm Dumbbell Push Press (total — split reps between sides)
Abmat Sit-Ups

“PERFORMANCE”

A. Five sets of:
Power Clean + Push Jerk x 1.1.1
(drop and rest for 7-10 seconds b/t each rep)
Rest 2 minutes between sets

B. Complete 21, 15, and 9 rep rounds for time of:
Power Clean (95/63 lb)
Push Press (95/63 lb)
Toes to Bar

“ENDURANCE”

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

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