Coach Jess Estrada
Week 14: 16.11.01
A. 3 x Max-Effort Single-Leg Bulgarian Split Squats @ 25% of 1-RM Squat
GOAL: To beat your reps from last week.
Coach’s Notes: Using a pair of dumbbells, you will perform 3 max-effort sets on each leg. Rest 1 minute between legs, and 3 minutes between sets. To find the weight you should use, take 25% of your 1-RM Back Squat, then divide by 2. That will give you the dumbbell weight you should be holding in each hand (there will be 2 dumbbells).
B. Clean Pull: 10×2@110% of Clean Max – EMOM
C. 3 Rounds For Time:
Row 1,000 Meters
24 Kettlebell Swings @ 32/24 kg
D1. 3×15: Hip Extensions
D2. 3×5/5: Turkish Get-Ups