• Jake Irwin

Iamfitness Programming October 14th- October 19th

Monday- October 14th

Complete 200 total reps

        ⁃        :30 double mb crunch

        ⁃        :30 Russian twist

        ⁃        :30 plank hold

5 rounds

        ⁃        10 single arm H dB snatch

        ⁃        10 strict or push press

        ⁃        OH carry up/back 2x

        ⁃        Complete one round then switch

5 rounds

        ⁃        1 Bulgarian

        ⁃        1 rdl

        ⁃        Alt for 10 reps each leg

        ⁃        Wall sit 1 min in between

Tuesday- October 15th

Warm up: Coaches choice

Conditioning:

For Time:

50 BUSTERS!!!!

Db Burpee into a Db squat clean thrusters

Bonus:  HEATHERS Favorite Movements

Wednesday- October 16th

Warm up

Thursday - October 17th

Warm-up: Coaches Choice

Conditioning:

12 Rounds

10 Deadlifts 135

10 Push-ups

10 Wall Balls

200 m Run

Friday- October 18th

Warm-up: Coaches Choice

Conditioning:

OPEN Workout 20.2

Bonus: TBD

Saturday - October 19th

3 rounds

        ⁃        shuffle up/back 2x

        ⁃        5 vertical jumps

        ⁃        Repeat 3x to equal 1 round

Complete 200 total reps

        ⁃        Plate v- ups

        ⁃        Plate sit ups

        ⁃        :30 hollow hold

5 rounds - :30 work/ :15 rest each

        ⁃        shoulder taps

        ⁃        Dble dB OH tri extension (knees)

        ⁃        DB Shoulder press (knees)

        ⁃        DB dble Bicep curl

3 rounds

        ⁃        10 each leg step up lunge

        ⁃        15 plank hold kickbacks each arm

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j.irwin09@hotmail.com

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