WEEK 11 – Day 53, Wednesday – 23rd December 2020

Warmup

• Bottom Up KB Turkish Get Up – work to something heavy on each arm
• + 3 Sets NFT
• 10 Dead Stop Hike Kettlebell Swings
• rest 15sec
• 20sec Single Arm Ring Plank R
• 20sec Single Arm Ring Plank L
• rest 15sec
• 35′ HS Walk (scale back to Pike HS Shoulder Taps)
• rest 60sec  
  
• Bottoms Up Kettlebell Turkish Get Up https://youtu.be/bt-uNDFkI0A
• Dead Stop Hike Kettlebell Swing https://youtu.be/rTaVcM89vuk
• Single Arm Ring Plank https://youtu.be/_Iev7PLP6QY

A1) Banded Deadlift

Concentric Only; 02X1; 2.2.2 reps @ 55-60% rest 15sec/90sec x 3

Demo video https://youtu.be/1IlmRIpkM_Y

A2) Close Grip Bench Press

20X1; 1.1.1 x 1, 1.1 x 2; rest 10sec/rest 2mins x 3

Demo video https://youtu.be/XEFDMwmrLAM

B) 2 Rounds Not For Time

• 6-8/leg Banded Single Leg Dumbbell RDL 30X0
• 30sec Dual Kettlebell Hollow Rock 
  
• Banded Single Leg DB RDL https://youtu.be/WZ0YDYlYY9c
• Dual KB Hollow Rock https://youtu.be/PllsrG4IbYk

C) For Time @ 90%

• 10-9-8-7-6-5-4-3-2-1
• Glute Bridge KB Floor Press (53/35)
• 1-2-3-4-5-6-7-8-9-10
• Ring Row (feet elevated on a bench for advanced athletes) 
  
• Glute Bridge Dumbbell Floor Press https://youtu.be/jMmotfdI2-4
• Ring Row https://youtu.be/EN6ubEkzMC0

D) 8mins @ 75% Effort

• 8 KB Single Arm Suitcase Deadlift 70/53 R
• 8 KB Single Arm Suitcase Deadlift 70/53 L
• 30m Farmers Walk
• 50 Wtd Double Unders
  
• rest 2mins
  
• 8mins @ 75% Effort
• 1 Wall Walk
• 20sec Wall Facing HS Hold
• 6 Single Arm KB Turkish Sit Ups R
• 6 Single Arm KB Turkish Sit Ups L
• 14 Prisoner Step Ups 24/20″
  
• *75% Effort – We are working on sustainable paces for the work moving forward. Continue to think about the grinder paces from weeks past and stay consistent. 
  
• Single Arm Kettlebell Suitcase Deadlift https://youtu.be/1hcAoywwuRI
• Farmers Walk https://youtu.be/kaQWccrfY40
• Double Unders https://youtu.be/3SN4_WAVwL8
• Wall Walks https://youtu.be/JsGNOjxsu9A
• Wall Facing Handstand Hold https://youtu.be/hUC_f45ZStI
• Single Arm Turkish Sit Up https://youtu.be/KpufjJRtyPc
• Prisoner Step Up https://youtu.be/wMd5ZQxoY-o