WEEK 7 – Day 34, Friday – 27th November 2020

Warmup

• 4 Sets NFT
• 6 Single Arm Dumbbell Arnold Z Press/arm
  6 KB Rack Elevator Squats (3 Positions – 2sec hold each)
• 20 Kettlebell Psoas March

+ Scapular Positional Strength and Active Mobility Work Yoga

• Push Up 6-8reps x 3 sets – Move Slow and Controlled  
  
  
• Dual KB Psoas March https://youtu.be/maVGJvxdgU8
• Single Arm Dumbbell Arnold Z Press https://youtu.be/pumNBeveOBw
• KB Rack Elevator Squat https://youtu.be/rGkZen7HYf0
• Yoga Push Up https://youtu.be/H1WSSplhg2o

A) 5 Rounds KB Flow

• 5 Dual Arm Kettlebell Sumo Deadlift
• 5 Dual Arm Kettlebell Clean
• 10 Alternating Kettlebell Push Press
• 30m Mixed Rack Overhead Carry (switch arms half way)
• *rest as needed between rounds or go continuous 
  
  
• Dual Kettlebell Sumo Deadlift https://youtu.be/4m288BpgfcQ
• Dual Kettlebell Clean https://youtu.be/gkNfyuUYAHM
• Alternating Kettlebell Push Press https://youtu.be/0f7TFjrCCQM
• Mixed KB Rack Overhead Carry https://youtu.be/YgQICLEwOpM

B) Back Squat

30X1; 4 Reps Every 3:30 x 4 sets
*Removing the pause at the bottom this week. refer back 3 weeks ago and build on week 4 weights

Demo video https://youtu.be/Rvy12jFLBFo

C1) Contralateral KB Rack Rear Foot Elevated Split Squat

31X1; 6/leg; rest 30sec x 3 sets
*box height is 10-14″
Demo video https://youtu.be/FCyiE-Q60eo

C2) Single Arm Dumbbell Incline Bench Press Top Down

40X0; 3-5/arm; rest 30sec x 3 sets
Demo video https://youtu.be/1RdiI_ta3CY

C3) Diamond Push-Up

10X0 (burn out set – go until you feel that burn but don’t hit failure); rest 2mins x 3
Demo video https://youtu.be/XtU2VQVuLYs

4 Sets @ Tough Effort

• Assault Bike 600/500m
• 10 DB Push Press (50/35 suggest loads)
• 6-8 Pull Ups
• 6-8 Toes to Bar
• 10 Dumbbell Hang Squat Cleans (50/35 suggest loads)
• Rest 90sec (decrease rest by 15sec each set – 90sec, 75sec, 60sec)
  
  
• *Adjust the suggested loads for you.
• *Aim to complete an unbroken set of each of the gymnastics exercises that falls within the rep range prescribed.
• *Scale Pull Ups back to Renegade Rows x 4
• *Scale toes to bar back to Supine toes to Bar 
  
  
• Dumbbell Hang Squat Clean https://youtu.be/lYo3ofjjUKI
• Assault Bike https://youtu.be/YAehhfg3DD8
• Dual Dumbbell Push Press https://youtu.be/eLnQUwgvJF0
• Kipping Pull Up https://youtu.be/4LyN4kwzM2I
• Kipping Toes to Bar https://youtu.be/7HZukFecYrM
• Supine Toes to Bar https://youtu.be/AckyjE7USU8
• Renegade Row https://youtu.be/G1AcX8Y_byg