Week 11 – Day 52
Warmup:
3 Sets – Blood Flow + Hip Speed + Scapular Prep
Assault Bike 60sec
6-8 Single Arm Cuban Press/arm
6 Dumbbell Hang Squat Clean + Dumbbell Push Press
https://youtu.be/65EftOLOIuE
https://youtu.be/eLnQUwgvJF0
https://youtu.be/lYo3ofjjUKI
A) Front Squat
10reps for Time @ 45% 1RM
rest 3mins
10reps for Time @ 50% 1RM
*be sure to warm up properly and when you execute these sets you can take the bar from the floor or the rack.
https://youtu.be/-iPN3LLg3Yo
B) 3 Sets (Single Leg + Scap Balance)
6-8/leg @ 20X0 tempo – Deficit Barbell Front 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)
Scaled*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
https://youtu.be/G0Mo2LF8uLU
C) 2 Sets – Power Work
10 KBS 70/53
10 Burpees AFAP (As Fast As Possible)
rest 15sec
35sec Row @ 95%
rest walk 3:00
*record load and total cals
*keep your POWER UP
D) 2 Sets – Power Work
8 Power Cleans 95/65
8 Push Jerk 95/65
rest 15sec
10 Toes to Rings
35sec Assault Bike @ 95%
rest walk 3:00
*record load and total cals
*keep your POWER UP
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