Week 10 – Day 47
Warmup:
3 Sets – Blood Flow + Hip Speed + Scapular Prep
Run 60sec
6-8 Trap 3 Raise
6 Dual KB Hang Squat Clean + 10 Alternating KB Push Press
https://youtu.be/8naZC9gSnt0
https://youtu.be/0f7TFjrCCQM
A) Front Squat
1 Rep every 10sec x 90sec @ 60% of 1RM
rest 4mins x 2
*re-rack the bar between reps – short time to rest and reset
B) 3 Sets (Single Leg + Scap Balance)
6-8/leg @ 20X0 tempo – Deficit KB Rack Rear Foot Elevated Split Squat/leg
*front foot on 3″ – rear foot on bench or box
rest 60sec
4 Alternating Turkish Get Ups (2/arm)
*perform 2 half kneeling windmill half way up on each rep + 2 standing windmill at the top of each rep
Dual Bottom Up KB Rack Carry 40m
rest 60sec
C) 2 Sets – Power Work
5 Overhead Squats 22X1
rest 15sec
10 Burpee Box Jump Over 24/20″
rest 15sec
30sec Row @ 95%
rest walk 3:00
*record load and total cals
*keep your POWER UP
D) 2 Sets – Power Work
6 Power Clean and Jerk 95/65
rest 15sec
18 Jump Lunges (9/leg)
rest 15sec
30sec Assault Bike @ 95%
rest walk 3:00
*record load and total cals
*keep your POWER UP
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