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Repeat of WEEK 12 – Day 58, Wednesday – 6th January 2021

by | Jan 3, 2021 | workout of the day | 0 comments

Assessment Day 3

Warmup

3 Sets
Quadruped Crawl 12m SLOW
75 Single Unders
30sec Side Plank/side
Row 150/125m
rest 2mins  

Single Unders https://youtu.be/h3mh7B4YHI4
Side Plank  https://youtu.be/_R389Jk0tIo
Row https://youtu.be/gON7XC5WxCM
Quadruped Crawl https://youtu.be/OA23BcPrFxM

A) Handstand Walk

2 Attempts – Max Distance *FILM FOR YOUR REFERENCE LATER
Demo video https://youtu.be/5it610ZpB4M

B) Every 90sec x 10 Sets

1st – 1 Power Clean
2nd – 1 Push Press
*alternate back and forth every 90sec for 10 total sets – building up to a max in both lifts. Set up with two bars, one on rack and one on floor.
*FILM FOR YOUR REFERENCE LATER 

Power Clean  https://youtu.be/2F2UV6dVTr4
Push Press https://youtu.be/d0d0TWaiukA

Dual Kettlebell Complex

Functional Pump Complex
12 Dual KB Sumo Deadlift
9 Dual KB Clean
6 Dual KB Push Press
20m Dual KB Rack Carry Rest As Needed x 4 sets

*Build up to a the heaviest load you can complete this complex at unbroken (without putting the KB’s down) 

Dual Kettlebell Rack Carry https://youtu.be/H5SvCASqrgY
Dual Kettlebell Clean https://youtu.be/gkNfyuUYAHM
Dual Kettlebell Sumo Deadlift https://youtu.be/4m288BpgfcQ
Dual Kettlebell Push Press https://youtu.be/ekNrVv6G5v8


REPEAT Warmup

A) Banded Deadlift

02X1; 2 reps @ 60-65% every 45sec x 12 sets
Demo video https://youtu.be/1IlmRIpkM_Y

B) Close Grip Bench Press

Build to a 1RM
Demo video https://youtu.be/XEFDMwmrLAM

C) Renegade Row

5mins AMRAP @ 50lbs/35lbs
Demo video https://youtu.be/G1AcX8Y_byg

D) Unbroken For Time

12-11-10-9-8-7-6-5-4-3-2-1 Kettelbell Swing 70/53

*must put the bell down between every set and every set must be unbroken to continue on.

*scale back to 53/35 if needed 
American Kettlebell Swing https://youtu.be/rGQA9QXTdbU

E) 20mins – Grinder Pace

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