Week 7 – Day 31
Warmup:
2 Sets – Increase your effort on every set
Row 700/600m
10 Dumbbell Deadlifts
8 Dumbbell Hang Power Cleans
6 Dumbbell Push Press
20m Dual DB Overhead Carry
rest 90sec between sets
+
Mobility Focus –
Goblet Duck Walk 15m – Slow and Deliberate – rest as needed x 3 sets
https://youtu.be/UKMwvWeEP4g
A) 1-1/4 Back Squat
31X1; 4,3,2,4; rest 2-3mins
*the last set of 4 should be heavier than that first, but the set of 2 is your heaviest
https://youtu.be/ukhJDU44pyQ
B1) Mixed Rack Overhead Front Foot Elevated Split Squat
3-5″; 20X0; 6/leg x 3 sets; rest 45sec
B2) Cross Body Strict Knee to Elbow
30X0; 5/side alternating; rest 45ec x 3
https://youtu.be/RjyESsi2UfM
B3) Sled Push
10m HEAVY GRINDER + 30m Lighter w/ Faster choppy steps; rest walk 2-3mins x 3
remove a couple plates after 10m
https://youtu.be/_mPxnqOrjNY
C) 3 Sets
Row 12/9 Cals
12 Dual KB Overhead Walking Lunge 53/35
Row 12/9 Cals
rest 60sec
Assault Bike 12/9 Cals
12 Dual KB Thruster 53/35
Assault Bike 12/9 Cals
rest walk 2mins
Cooldown:
Dear Omegafit Team,
Welcome to Week 7! This week, I invite you to reflect on the theme of Persistence. There are moments in this week’s training and throughout the program (and in life in general) that are going to be tough. Everything in your body and mind will scream at you to stop. But you’re perhaps only at half of what you can actually accomplish – haven’t you ever been surprised by what you could do, after the fact?
It’s important to know the difference between signals from your body that something is wrong, and when it’s just time to dig deep into your reasons for doing the hard work that comes with training. Focusing on this will help you through in a way that fulfills you, instead of just gritting your teeth the whole way. Think back to a moment that was tough for you – what did you focus on that proved to yourself that you can overcome obstacles? What does persistence mean to you?
Wishing you a great week of training.
Regards,
Coach Khang
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