Friday 4.9.2021

 

*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:
Romanian Deadlift x 6-8 reps @3011
(try to go heavier than you did last week on all sets)
Rest 60 seconds
Half Kneeling Landmine Press x 8-10/side @2011
Rest 60 seconds
Supinated Grip Band Pull Aparts x 12-15 reps @2111
Rest 60 seconds

B. Complete as many rounds and reps for movement quality and muscle activation in 16 minutes of:
2 Turkish Get Ups each arm
4 Single Arm Rows from Plank Position (each arm)
6 Single Kettlebell Thrusters (both hands on the Kettlebell or Dumbbell)
8 Single Arm Kettlebell Front Racked Reverse Lunges (each side)
16 Alternating Leg V-Ups

*If you want to do something more intense, check out one of the conditioning pieces from earlier this week!

“PERFORMANCE”

A. Five sets of:
Deadlift
*Set 1 – 10 reps @ 50%
*Set 2 – 8 reps @ 60%
*Set 3 – 6 reps @ 70%
*Set 4 – 4 reps @ 75%
*Set 5 – 2 reps @ 85%
Rest as needed

*This is almost the same progression as last week. The goal is repeated exposures to moderately heavy weights. Hopefully, they feel easier than they did last time around. Resist the urge to push the weights heavier here.

B. Complete as many rounds and reps for movement quality and muscle activation in 16 minutes of:
2 Turkish Get Ups each arm
4 Single Arm Rows from Plank Position (each arm)
6 Single Kettlebell Thrusters (both hands on the Kettlebell or Dumbbell)
8 Single Arm Front Racked Reverse Lunges (each side)
16 Alternating Leg V-Ups

*If you want to do something more intense, check out one of the conditioning pieces from earlier this week!

“ENDURANCE”

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

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