Friday, July 12
Reminder: Come help us wish Coach Jacob well! His last class will be today 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 easy rowing, biking or jogging
-then-
2 sets, not for time, of:
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Band Pull-aparts
5 Scap Pull-ups
5 Kip Swings
5-7 Strict Pull-ups OR Ring Rows
5-7 Knee push-ups OR regular push-ups
10 Seconds holding the top position of the ring dip (feel free to use two bars or a bench instead)
10 Second holding the bottom position of the ring dip (feel free to use two bars or a bench instead)
(NTE 10:00)
Strength
Back Squat 1-1-1
Use the heaviest weight you can for each set.
Athlete Instructions
Rest 2-4 minutes between sets.
For quality:
L-Sit Hold, 2 mins
Athlete Instructions
Accumulate 1-2 minutes.
Watch the video for variations and scaling options.
Metcon
Complete as many rounds as possible in 12 mins of:
Dumbbell Farmers Carry, 40/30 lbs, 1 building lap
15 Sit-Ups
12 Dumbbell Front Rack Lunges, 40/30 lbs
Strength B (can be done instead of metcon)
Same as Metcon, for quality
Accessory (Optional. Can be done in addition to above.)
For quality:
Sandbag Bear Hug Hold, pick load, 5 mins
Athlete Instructions
Sandbag / D-ball
Accumulate 3-5 mins.
Cool Down
1-2 minutes
Hold 1-2 minutes.