Thursday 4.15.2021

 

“FITNESS”

A. Every 90 seconds, for 18 minutes (3 sets each) of:
Station 1 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps @ 30X1
(place front foot on plates approximately 2-4″ higher than back foot)
Station 2 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps @ 30X1
Station 3 – Wall Sit Hold x 60 seconds
Station 4 – Bent-Over Dumbbell Reverse Flies x 10-12 reps @ 2111

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Renegade Rows
20 Air Squats
(*Renegade Rows = Push-Up, Row Left, Row Right = 1 rep)

“PERFORMANCE”

A. In 15 minutes, build to today’s 1-RM Tempo Front Squat @ 31X1

Followed by…

One set of:
Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat
(perform these without any tempo restriction)

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Renegade Rows
 (50/35 lb)
20 Air Squats
(*Renegade Rows = Push-Up, Row Left, Row Right = 1 rep)

“ENDURANCE”

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

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