Monday 5.3.2021

 

“FITNESS”

A. Three sets of:
Alternating Top Down Dumbbell Bench Press x 6-8 reps each arm @ 20X1
Rest 45 seconds
Strict Pull-ups x 8-10 reps @ 2110
Rest 45 seconds
Farmer’s Carry x 300 feet (or 100 Meters outside)
Rest 45 seconds

B. Complete as many rounds and reps as possible in 14 minutes of:
8 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges
(1 rep = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)
16 Push-ups
200 Meter Run

“PERFORMANCE”

A. Take 15 minutes to build to today’s 1-RM Strict Overhead Press

*We last tested this lift on 3.8.2021

B. Complete as many rounds and reps as possible in 14 minutes of:
8 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (50/35 lbs)
(1 rep = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)
16 Push-ups
200 Meter Run

“ENDURANCE”

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

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