WEEK 10 – Day 50 , Saturday – 19th December 2020

Warmup

• 5 Sets @ 85% Effort
• AB 18/15 cals
• 6 Burpee Box Jump 24/20″
• 20sec Ring Dip Support
• rest 90sec  
  
• Assault Bike https://youtu.be/YAehhfg3DD8
• Burpee Box Jump https://youtu.be/CJTG76102Ks
• Ring Support Hold https://youtu.be/kONbxg4kzkE

A) Clean Complex

• 1 Segment Power Clean
• 1 Power Clean
• 1 Hang Power Clean
• rest 2-3mins between complexes x 5 sets 
  
  
• Segment Power Clean https://youtu.be/JtEJlFr_DUs
• Power Clean https://youtu.be/2F2UV6dVTr4
• Hang Power Clean https://youtu.be/PxYb-nbJk0o

B1) Axel Bar Overhand Deadlift

2020 x 4-6reps; rest 30sec x 3
Demo video https://youtu.be/YiStgr6GS24

B2) Dumbbell Power Clean

10-12reps; Touch and Go Style; rest 2mins x 3
Demo video https://youtu.be/3PnWQwabq4Y

C) 3 Sets NFT

• 30sec DB Star Plank/side
• rest 30sec
• 1 HEAVY Turkish Get Up R
• 1 HEAVY Turkish Get Up L
• 30m Dual KB Rack Carry
• rest 30sec
• 6-8/arm Single Arm Dumbbell Preacher Curl @ 3030
• rest 90sec 
  
• DB Star Plank https://youtu.be/S2LpQvT6IVY
• Turkish Get Up https://youtu.be/LkqIu3YpRNo
• Dual Kettlebell Front Rack Carry https://youtu.be/H5SvCASqrgY
• Single Arm Bicep Preacher Curl https://youtu.be/76CI4X04B7M

Row

40sec @ 95% rest walk 4:00 x 2
Demo video https://youtu.be/gON7XC5WxCM