Week 1 – Day 4
Warmup:
5 Sets Warm Up
25′ Quadruped Crawl (slow and deliberate)
4 Seated Box Jumps (landing with one foot only – 2/leg)
10 Russian KBS (toes pointed straight forward for transfer to clean)
Mobility Focus
Anterior Chain Stretch x 60-90sec/side
https://youtu.be/AwrSJnVD66w
A) Muscle Clean
From blocks above knee – 5,5,4,4; rest 90sec
https://youtu.be/2jj8dOe0cdE
B) Pause Push Press
22X2; 8,6,4,8; rest 2-3mins (2sec eccentric, 2sec pause in Dip, X is the dynamic Push Press, 2sec hold overhead) – last set of 8 should be heavier than first – goal
https://youtu.be/01nn6hdcclc
C1) Dumbbell Bench Press
40X0; 6-8reps; rest 90sec x 3
https://youtu.be/rkvSI8A7MJs
C2) Semi Supinated Strict Ring Pull Up
3.3.3; rest 10sec/rest 90sec x 3 sets (wtd if you can)
Cluster Sets – 3 reps; rest 10sec; 3 reps; rest 10sec; 3 reps
*if you can complete all 9 reps without issue at bodyweight then consider adding load for all or some of the reps
https://youtu.be/cLqkGqiva1M
D) 3 Rounds – NFT – Move Steady
Forward Sled Drag 100m Moderate
Row 500/450m Damper setting 1
30sec Tuck L-Sit On Parallettes
10 Renegade Rows 50/35lbs/hand
https://youtu.be/VhqEdeeAyvg
https://youtu.be/G1AcX8Y_byg
https://youtu.be/0zQqXUX0iVo
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