Week 10 – Day 50
Warmup:
Scapular Positional Strength and Active Mobility Work
3 Sets
Prone Y’s on Floor – 12 reps (pause 2sec at top of each rep)
rest 30sec
Tall Plank Theraband Lateral Walk 20’/side
rest 30sec
https://youtu.be/w2s9W71MEhg
https://youtu.be/Ip5FnBebhBg
A) 3 Sets
6 Alternating Dumbbell Snatch
6 Single Arm Dumbbell Push Press R
Row 250m
6 Alternating Dumbbell Snatch
6 Single Arm Dumbbell Push Press L
Run 200m
rest 2mins between sets
B) EMOM x 8mins – Clean and Jerk
2 TnG Power Clean + 2 TnG Push Jerk
*increase load as you go but keep your reps sharp and TnG
C) Banded Deadlift
3 rep @ 55% of 1RM Plus thinnest band you have
Every 60sec x 8 sets – 11X1 tempo
https://youtu.be/1IlmRIpkM_Y
*focus on pulling with speed off the floor – Use and Overhand Grip only. No Mixed Grip
D) 2 Sets NFT
10 Single Arm Bottom Up KB Z Press/arm
rest 30sec
10/leg Single Leg GHD Hip Extensions 20X0
rest 30sec
40m Dual Dumbbell Overhead Carry
rest 90sec
*show control through full ranges of motion
https://youtu.be/XFxoHtiGZtw Z press
https://youtu.be/-ZVfjmyx0jI single leg GHD
E) For Time – Intensity Finisher for the Week
16-14-12-10-8-6-4
Dual Russian Kettlebell Swings 53/35
*between each set complete the following – there are 7 rounds in this workout and only 6 times will you need to complete these sets
10 Toes to bar
12/9 Cal Row
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