Week 11 – Day 51
Warmup:
Every 60sec x 5 sets
6 Archer Ring Rows (2/arm)
6 Clap Push Ups
12 Jump Lunges
Every 60sec x 5 Sets
5 Strict Knees to Elbows from Rings
10sec Row High Effort
+
Mobility Focus –
2mins Banded Ankle Mobilization/side
https://youtu.be/I1l4YG4ir_I Deep Lunge With Band Distraction
https://youtu.be/Dnw_1fh1frk Archer Ring Row
https://youtu.be/vLHlNOvBaYM Banded Ankle Mobilization
A1) KB Cross Body Rear Foot Elevated Split Squat
20X0; 3-5//leg x 3 sets; rest 30sec
https://youtu.be/eIETz1Kq6Lk
A2) Tuck L Hang
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/4SZ30L-uabE
B) Front Squat
21X1; 3 reps x 2 sets
20X1; 1.1 reps x 2 sets (15sec rest between singles on rack for a total of 2 reps)
rest 2-3misn between sets
*4 total sets – 1.1 sets are tougher than 3’s with no pause at bottom
https://youtu.be/-iPN3LLg3Yo
C) 2 Rounds for Time
AB 1000/800m
16 Alternating Kettlebell Thrusters (8/arm)
Row 500m/450m
16 KB Cross Body Walking Lunge (70/53)
*try to implement what you have learned from these past many weeks about sustainable pacing. SEE if you can make the second round faster than the first round
https://youtu.be/AeK6i-5gvJ0 Alternating Kettlebell Thruster
https://youtu.be/Sag0BfLHxQM KB Cross Body Walking Lunge
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