Week 2 – Day 10
Warmup:
90/90 KB Flow and Holds
3-4mins
https://youtu.be/D2ThOWxGbSI
A) 3 Sets @ 75% Effort
60sec Assault Bike
4 SA DB Press L
4 SA DB Push Press L
4 SA DB Push Jerk L
4 Single Arm DB Sumo Squat L
8 Archer Ring Row (4/arm)
4 SA DB Press R
4 SA DB Push Press R
4 SA DB Push Jerk R
4 Single Arm DB Sumo Squat R
rest walk 2mins between sets
https://youtu.be/Dnw_1fh1frk Archer Row
https://youtu.be/stXikBvAFPI SA DB Press
https://youtu.be/mqqxQnNNJhY Single Arm DB Sumo Squat
B) Clean and Jerk Complex
3 Muscle Clean
3 Push Press 31X1
rest 2mins between sets x 3 Sets
*build slightly from last week
C) Clean Grip Deadlift No Hook Grip
Every 3mins x 4 sets – 4 reps TnG
https://youtu.be/1QIvuYWqo6w
D) 2 Sets
8-10 Tall Kneeling Dual KB Press
8-10 Singe Leg Landmine RDL
rest as needed between movements
*show control through full ranges of motion
https://youtu.be/_FggCDeGW4E
https://youtu.be/RuMLGWN9WHs
E) For Time – Intensity Finisher for the Week
25/21 Cal Row
15 Dual KB Deadlift 70/53
12 Dual KB Clean
9 Burpee Over Rower
25/21 Cal Row
12 Dual KB Deadlift
9 Dual KB Clean
6 Burpee Over Rower
25/21 Cal Row
9 Dual KB Deadlift
6 Dual KB Clean
3 Burpee Over Rower
*choose a tough load for you today if you cannot perform the prescribed loads
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