Week 11 – Day 55
Warmup:
Hamstring Active Mobility Work and Prefatigue Pump
3 sets
Banded Hamstring Curls x 15 reps 10X1
rest 30sec
Band Distraction Hamstring Floss x 15 reps/side
rest 30sec
https://youtu.be/yJMdgnhtKgI
https://youtu.be/zQ9-0HCqPe4
A) 2 Sets
10 Dumbbell Power Cleans 50/35
10 Alternating Dumbbell Push Press 50/35
Row 300/270m
16 Alternating DB Power Snatch 50/35
Assault Bike 21/18 Cals
rest 2:30 between sets
B) EMOM x 8mins – Clean and Jerk
1 Hang Power Clean + 1 TnG Power Clean & Jerk + 1 Push Jerk
*increase load as you go but keep your reps sharp and TnG
C) Banded Deadlift
2 rep @ 60-65% of 1RM Plus thinnest band you have
Every 45sec x 10 sets – 11X1 tempo
*focus on pulling with speed off the floor – Use and Overhand Grip only. No Mixed Grip
D) 2 Sets NFT
10 Half Kneeling Filly Press/arm
rest 30sec
8 Single Leg GHD Hip Extensions 2020
rest 30sec
50m Dual KB Rack Carry
rest 90sec
*show control through full ranges of motion
https://youtu.be/zA9Jl71StGI
https://youtu.be/-ZVfjmyx0jI
E) For Time – Intensity Finisher for the Week
21-18-15-12-9-6 (18-15-12-9-6-3)
Row Calories
*between each set complete the following – there are 6 rounds in this workout and only 5 times will you need to complete these sets
6 DB Burpee Box Step Up 50/35lbs (24/20″ box)
10 GHD Sit Ups
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