Week 10 – Day 46
Warmup:
Every 60sec x 5 sets
6 Gorilla Rows
8 KB Push Ups
10 Jump Squats
Every 60sec x 5 Sets
6 Strict Toes to Rings
10sec AB High Effort
+
Mobility Focus –
2mins Deep Lunge with Band Distraction
https://youtu.be/I1l4YG4ir_I
https://youtu.be/Ln1j7lm6SrE KB gorilla rows
A1) Dual KB Rack Rear Foot Elevated Split Squat
20X0; 4-6/leg x 3 sets; rest 30sec
https://youtu.be/DEEDzAP-0pc
A2) Tuck L-Sit on Ring
30sec; rest 2mins x 3
*if you cannot get 30sec unbroken then accumulate the 30sec in as many sets as you need to get it all done
*advanced athletes practice straight leg L-Sit
https://youtu.be/R1LrH69X4VE
B) Front Squat
31X1; 4 reps x 2 sets
30X1; 2 reps x 2 stes
rest 2-3misn between sets
*4 total sets – sets of 2 tougher than 4’s with no pause at bottom
https://youtu.be/-iPN3LLg3Yo
C) 3 Rounds for Time
AB 20/16 Cals
10 Barbell Thrusters 115/75
Reverse Sled Drag 50m
10 Barbell Overhead Reverse Lunge (115/75)
4 Wall Walks
*try to implement what you have learned from these past many weeks about sustainable pacing. Try to make every round the same effort and split time.
https://youtu.be/EPTU-UOgRV8 Thruster
https://youtu.be/tLh3S7PO-Xo reverse sled drag
https://youtu.be/JsGNOjxsu9A wall walks
https://youtu.be/lssvh3-XTas barbell overhead reverse lunge
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