WEEK 11 – Day 52, Tuesday – 22nd December 2020

Warmup

• 10mins @ 75% effort (breath and move)
• Assault Bike 500/400m
• 10 Alternating Goblet Curtsy Squats
• 5 Single Leg Box Jumps R (low box)
• 5 Single Leg Box Jumps L (low box)

+

2mins Upper Mobility – Supine Shoulder Flexion With Thoracic Mobilization

+ 90sec/side Lower Mobility – Banded Ankle Mobilization  

• Assault Bike https://youtu.be/YAehhfg3DD8
• Goblet Curtsy Squat https://youtu.be/xClhGjz7p0A
• Single Leg Box Jump https://youtu.be/L0zdoG31yXg
• Supine Shoulder Flexion With Thoracic Mobilization https://youtu.be/5Gpy_LIPUJk 
• Banded Ankle Mobilization https://youtu.be/vLHlNOvBaYM

A) Snatch Complex

2 Snatch High Pull
1 Power Snatch
every 2mins x 5 sets 

Power Snatch https://youtu.be/6bQ-a16HS3c

Snatch High Pull https://youtu.be/tVB5kF-B18w

B) Back Squat

Speed Based – 10X1; 3,3,3,3; rest 2-3mins
*continue to build on previous weeks loads only if your speed remains HIGH
*Do not go heavy to the point of the bar slowing down.

Demo video https://youtu.be/Rvy12jFLBFo

C) Weighted Pistol

31X1; 3-5/leg x 3 sets rest 60sec between legs

Demo video https://youtu.be/9KvRhy1RbKI

D) 2 Rounds for Time

• 30/25 Cal Assault Bike
• 20 KBS 70/53
• 10 Toes to Bar
• 30/25 Cal Row
• 20 Wall Ball
• 10 Toes to Bar
  
• *Attempting still to increase your pace as you go on each round. being sure to pace from the beginning. 
  
• Assault Bike https://youtu.be/YAehhfg3DD8
• Kipping Toes to Bar https://youtu.be/7HZukFecYrM
• Row https://youtu.be/gON7XC5WxCM
• Wall Balls https://youtu.be/xMO8WZrZk-U
• American Kettlebell Swing https://youtu.be/rGQA9QXTdbU