WEEK 1 – Day 3, Wednesday – 14th October 2020

by Khany Le | Oct 12, 2020 | workout of the day | 3 comments

Warmup

3 Sets NFT
20sec/leg Single Leg Glute Bridge Hold
rest 15sec
Reverse Plank Bridge 20sec
rest 15sec
Tuck L-Sit 20sec on Parallettes
rest 15sec
50′ A Skips
rest 60sec

+ Hip Mobility x 4mins
90/90 KB Flow and Holds

Single Leg Glute Bridge Hold https://youtu.be/-7W2f_h9iXE
Reverse Plank Bridge https://youtu.be/hW4cbpEaVG0
Tuck L-Sit on Parallettes https://youtu.be/VhqEdeeAyvg
A Skips https://youtu.be/yvFZECOpbEk
90/90 KB Flow and Holds https://youtu.be/D2ThOWxGbSI

A) — RNT Clean Grip RDL

3131; 8,7,6,6 rest 2-3mins

Demo video https://youtu.be/VSMlSDJVG7k

B1.) — Barbell Floor Press

3011; 6-8reps; rest 75sec x 3

Demo videohttps://youtu.be/NamiVqVgPTU

B2.) — Dual Dumbbell Prone Row

3021; 8-10reps; rest 75sec x 3

Demo videohttps://youtu.be/BcQbmFkcrRQ

C1.) — Split Stance Dumbbell Romanian Deadlift

5010; 6-8/leg; rest 75sec x 2

Demo videohttps://youtu.be/LBzxZCUZrNA

C2.) — 1/2 Turkish Get Up

5/arm; slow and controlled throughout range of motion; rest 75sec x 2

Demo videohttps://youtu.be/8nvR3LUgD7A

D) — 10mins Continuous Work Grinder

3 Wall Walk
30sec Goblet Wall Sit 53/35
5 KB Snatch/arm 53/35
7 DB Bench Press 30X0 Tempo
200m Run

Wall Walks https://youtu.be/JsGNOjxsu9A
Goblet Loaded Wall Sit https://youtu.be/kcCHS3GdUZU
Single Arm Kettlebell Snatch https://youtu.be/VdNC_xicfyg
Dumbbell Bench Press https://youtu.be/rkvSI8A7MJs

3 Comments

Chris on October 14, 2020 at 5:27 pm

A- 60kg x8 70kgx7 80kgx6 80kgx6
B-8x 40kg 8×60 6×60
B28x17.5
C-10kg
Reply
- Alex on October 16, 2020 at 2:02 pm
  
  A1. 60kg 100kg 110kg 120kg
  B1. 60kg 65kg 70kg
  B2. 20kg
  C1. 20kg
  C2. 16kg
  D. 2 rounds
  Reply
Todd Smith on October 19, 2020 at 5:46 am

A – 80kg
B1 – 60kg, 70kg, 70kg
B2 – 20kg
C1 – 20kg
C2 – 16kg
D – 2Rds & 2 KB snatches
Reply

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