WEEK 8 – Day 39, Friday – 4th December 2020

Warmup

• 4 Sets NFT
• 6 Filly Z Press/arm
• 6 KB Rack Yo-Yo Squats (3 Positions)
• 20 Hip Lift Weight Plate Psoas March

+ Scapular Positional Strength and Active Mobility Work

• Kneeling Lat Stretch With Band and PVC 10 reps x 3 sets
• – 3sec negative, 5sec hold in bottom  
  
• Filly Z Press https://youtu.be/ydXjFg5A5Dc
• Kettlebell Rack Yo Yo Squats https://youtu.be/g0Jg7wU0jNU
• Hip Lift Weight Plate Psoas March https://youtu.be/mGtT2_D5ddA
• Kneeling Lat Stretch With Band and PVC https://youtu.be/ZI42vR4WQv4

A) KB Complex

• 3 Single Arm Kettlebell Snatch
• 3 Single Arm Kettlebell Push Press
• 3 Single Arm Kettlebell Overhead Squats
• 3 Single Arm Kettlebell Push Press
• 3 Single Arm Kettlebell Snatch
  
• *Build quickly to a max on each arm 
  
• Single Arm Kettlebell Snatch https://youtu.be/VdNC_xicfyg
• Single Arm KB Push Press https://youtu.be/KUsZAGWd0VQ
• Single Arm KB Overhead Squat https://youtu.be/nrfDq0DUhrE

B) Back Squat

30X1; 3 Reps Every 3:30 x 4 sets *Building from last weeks loads
Demo video https://youtu.be/Rvy12jFLBFo

C) 3 Sets NFT

• Dual KB Rack Rear Foot Elevated Split Squats (rear foot on bench) 20X1 x 6/leg
• rest 15sec
• Alternating KB Strict Press 20X1 x 6/arm
• rest 15sec
• Strict Ring Dips AMRAP in 20sec rest as needed between exercises – perform with quality
• rest 90sec before next set 
  
• Rear Foot Elevated Split Squat https://youtu.be/G0Mo2LF8uLU
• Alternating Kettlebell Press Bottom Up https://youtu.be/pUTC2PIxQ-0
• Strict Ring Dip https://youtu.be/eiQLGHW-tmQ

D) 3 Sets @ Tough Effort

• Row 500/450m
• 15 C2B Pull Ups
• 12 Alternating KB Thrusters 53/35
• 9 Strict HSPU
• 45 Weighted Rope Double Unders
• rest walk 3mins between sets
  
  *Adjust the suggested loads for you.
  *Strict HSPU – Scale to Pike Strict HSPU
  *C2B Pull Ups – Scale to Regular Pull Up then Ring Row as needed 
  
• Row https://youtu.be/gON7XC5WxCM
• Kipping Chest to Bar https://youtu.be/8Rp-OeeJP-Y
• Alternating Kettlebell Thruster https://youtu.be/AeK6i-5gvJ0
• Strict Handstand Push-up https://youtu.be/ic8cg0SQ8A4
• Double Unders https://youtu.be/3SN4_WAVwL8