WEEK 3 – Day 12, Tuesday – 26th January 2021 Australia Day

Week 3 – Day 12

Warmup:
EMOM x 12mins
1st – Run 100m (increase pace per set)
2nd – Bottom UP KB Side Plank x 15sec/side
3rd – 6-8 Banded Chop High to Low/side
https://youtu.be/gHMjamQGSd0
+
Mobility Focus
Thoracic Flow x 2-3x Through
https://youtu.be/aWjZRqLXMR0

A1) Incline Dumbbell Bench Press

4141; 3-5reps; rest 45sec x 3 sets
https://youtu.be/Fv5EYoJfRt4

A2) Tall Kneeling Landmine Press

30X1; 6-8/arm; rest 90sec x 3 sets
https://youtu.be/TVTHezj2ZLg

B1) Mixed Grip Pull Up

11X3; 3.3 x 3 sets; rest 60sec (3 reps then switch grip and finish 3 more reps)
*if you have a weaker grip orientation be sure to work that for the first 3 reps
https://youtu.be/C20GlCxLX7c

B2) Deficit Kipping Handstand Push Up Negative

*Hands on plates for deficit
8sec lowering to floor; 3-4reps (scale back to simple negatives and assist yourself back to the top by coming off the wall and kicking back up); rest 2-3mins x 3 sets
*Even slower eccentric this week
https://youtu.be/_Jld7Otap9s

C) 3 Rounds @ increasing effort

Assault Bike .5/.4 Miles
12 Single Arm KB Push Press R (53/35)
12 Single Arm KB Push Press L (53/35)
Row 350/300m
20 Hollow Rocks
20sec Hollow Hold
*pacing on Rower and Bike MUST increase each round
*adjust loading on KB as needed
*No rest between rounds
https://youtu.be/6Qdh8qzxFY8 Hollow Rocks
https://youtu.be/4xRpGgttca8 Hollow Body Hold
https://youtu.be/KUsZAGWd0VQ Single arm KB push press