Thursday, July 11
Reminder: Come help us wish Coach Jacob well! His last class will be Friday, July 12 at 4:30pm. If you can, please come by and hit up that class as an athlete or come toward the end of class for a beer, a hug, and a proper send off!
To keep up with Jacob and learn more about his new business, he can be reached at 606-340-7852 and on Instagram at www.instagram.com/jacobleederossett/.
Warm-up
2-4 minutes of jogging, biking or rowing
-then-
2 Rounds, not for time of:
6 Banded Good Mornings
8 Box step-ups and step-downs (you choose the height of the box)
10 deadlifts, empty/light barbell
10 Glute Bridges, empty/light barbell
20-30 Seconds of Banded Marching
30-45 Seconds of foam rolling your back
(NTE 10:00)
Strength
Deadlift 2-2-2-2-2-2-2
Use the heaviest weight you can for each set.
Athlete Instructions
70% 1RM or higher
Metcon
3-4 Rounds for quality:
12 L/12 R Single Arm Dumbbell Row @2111
Dual DB Hang Snatch, x 12-15
Flutter Kick, accumulate 1 min
Dumbbell Glute Bridge, 1x15-20 @21X1
Strength B (can be done instead of metcon)
Same as Metcon, for quality
Accessory (Optional. Can be done in addition to above.)
For time:
75 Russian Kettlebell Swing, pick load
Athlete Instructions
50-75 Russian Kettlebell Swings.
Choose a heavy load you can safely move. The goal is to accomplish this in 3 or fewer sets.
Cool Down
Hold 1-2 minutes per side.
Hold 1-2 minutes.