Monday 9.9.2019

 

**Barbell Basics w/Coach Jake is now Mondays @5:30pm! Sign up on Zen Planner

“FITNESS”

A. Three sets of:
Front Squat x 4 reps @ 41X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 60 seconds
Supine Leg Lowering x 10-15 reps @ 3011
(lower back remains in contact with the floor)
Rest 60 seconds

B. For time:
Run 400 Meters
40 Kettlebell Swings (24/16 kg)
40 Single-Arm Kettlebell Thrusters (24/16 kg – 20 each side)
40 Kettlebell Swings
Run 400 Meters

*Compare to 12.3.2018

“PERFORMANCE”

A. Front Squat
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ as heavy as possible
Rest 2 minutes between sets.

B. For time:
Run 400 Meters
40 Kettlebell Swings (24/16 kg)
40 Single-Arm Kettlebell Thrusters (24/16 kg – 20 each side)
40 Kettlebell Swings
Run 400 Meters

*Compare to 12.3.2018

“ENDURANCE”

(via @aerobiccapacity)
Run or Row Workout
300 Meter @fast
1 minute easy or walk
x 4
+
800 Meter @ moderate
2 minute rest
+
500 Meter @fast
1 minute easy or walk
x 2
+
600 Meter @ moderate
2 minute rest
+
400 Meter @ fast
1 minute easy or walk
x 3

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