Week 4 – Day 17
Warmup:
EMOM x 12mins
1st – Assault Bike 30sec (every 10sec increase pace)
2nd – Bottom Up KB Side Plank x 15sec/side
3rd – 6-8 Banded Chop High to Low/side
+
Mobility Focus
Bench Shoulder Flexion with Thoracic Mobilization x 2-3mins
https://youtu.be/jXR4rkMIwk8
https://youtu.be/gHMjamQGSd0
A1) Incline Dumbbell Bench Press
5151; 2-4reps; rest 30sec x 4 sets
https://youtu.be/Fv5EYoJfRt4
A2) Tall Kneeling Landmine Press
20X2; 4-6/arm; rest 90sec x 4 sets
https://youtu.be/TVTHezj2ZLg
B1) Supinated L Pull Up
11X3; AMRAP at Tempo (-1) x 3 sets; rest 60sec
*AMRAP (-1) is another way of saying DO NOT go to failure. Stop 1 rep short.
(Scale this back to a Tuck L-Pull Up with bent knees, or a supinated grip strict pull up with the same tempo)
https://youtu.be/ZNiDv6nCoSU
B2) Kipping Parallette Handstand Push Up
41X1 tempo – 3-5reps (Perform just the negative today if you are still learning this skill and focus on strength devleopment); rest 2-3mins x 3 sets
*Adjust height for an unbroken set of 3-5reps
https://youtu.be/vyJxKznVqvs
C) 3 Rounds @ increasing effort
Row 15/12 Cals
12 Alternating Kettlebell Z Press (challenge yourself with load)
Run 200m
30sec Single Arm Plank R
AB 15/12 Cals
30sec Single Arm Plank L
*AB, Run and Rower Paces MUST increase each round. You will need to pace accordingly on the first sets.
https://youtu.be/AgujWwLc1OQ KB Z press
https://youtu.be/X-gv0Ygb3yI single arm plank
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