Week 3 – Day 11
Warmup:
4 Sets – Increase your effort on Run every set
Run 150m
10 Steps Death March Light
16 Prisoner Step Ups Alternating Legs (knee height box)
rest 90sec between sets
https://youtu.be/r9IzVARbKCM
https://youtu.be/wMd5ZQxoY-o
+
Mobility Focus –
Banded Ankle Mobilisation – 2mins/side
https://youtu.be/vLHlNOvBaYM
A1) Single Arm KB Rack Front Foot Elevated Split Squat
3-5″ (incrase from previous weeks); 40X0; 5-7/leg; rest 45sec x 3
https://youtu.be/cC-yCvDhZls
A2) Bottoms Up KB Windmill
3010; 3-5/arm; rest 45sec x 3
https://youtu.be/sGgI_gV85Zs
B1) Cyclist Front Squat
50X0; 3,3,3,3; rest 60sec
https://youtu.be/wND9m_rhcQ8
B2) Lateral Sled Drag
15m/side; TOUGH load for you; rest walk 2-3mins x 3
https://youtu.be/OZ-8n6Inc3g
C) 3 Sets
Row 60sec @ 80% (up from last week)
7 Single arm KB Thruster R
7 Single arm KB Thruster L
rest 90sec
AB 60sec @ 80% (up from last week)
30m Filly Carry R
30m Filly Carry L
rest walk 90sec
*choose sustainable paces on the Air Bike and Rower and HOLD THEM
https://youtu.be/8g-7b6y2q5E Filly Carry
https://youtu.be/vBkzGpZSEF4 Single arm KB Thruster
Cooldown:
Hi Team Omega,
Happy Monday! As you are in the Second program and have been through a cycle with us already, we encourage you to take a few minutes this week to encourage each others on Facebook group or on our Whatsapp chat group. Answer any questions or share a high five to keep our great online community going.
Wishing you a great week of training.
Warm Regards,
Coach Khang
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