WEEK 11 – Day 55 , Saturday – 26th December 2020

Warmup

• 5 Sets @ 85% Effort
• Row 9/7 cals
• 9 BJSD 24/20
• Row 9/7 cals
• 20sec HS Hold Against Wall
• rest 90sec  
  
• Row https://youtu.be/gON7XC5WxCM
• Box Jump Step Down https://youtu.be/P9KY1d_86aI
• Handstand Hold https://youtu.be/ksWW0q78GhU

A) Clean Complex

• 1 Power Clean
• 2 Hang Power Clean
• rest 2-3mins between complexes x 5 *build load but keep the footwork clean 
  
• Power Clean https://youtu.be/2F2UV6dVTr4
• Hang Power Clean https://youtu.be/PxYb-nbJk0o

B1) Clean Grip Deadlift No Hook Grip

2020 x 8,6,4 reps; rest 30sec
Demo video https://youtu.be/1QIvuYWqo6w

B2) Dual Russian Kettlebell Swing

10-12reps; rest 2mins x 3
Demo video https://youtu.be/fOPqk1FA4HU

C) 3 Sets NFT

• 45sec Banded Side Plank/side
• rest 30sec
• 30m KB Cross Body Carry/side
• rest 30sec
• 10 Dual Hammer Curls 20X0
• 20 Banded Curls 10X0
• rest 90sec 
  
• Banded Side Plank https://youtu.be/3Pk1duNhQiQ
• KB Cross Body Carry https://youtu.be/bqBvsheL9AM
• Hammer Curl https://youtu.be/fM0TQLoesLs
• Banded Curls https://youtu.be/cSvDe6oMFlU

D) Row

50sec @ 95% rest walk 5mins x 2
Demo video https://youtu.be/gON7XC5WxCM