Week 2 – Day 8
Warmup:
Assault Bike Easy 6mins – For the final 12sec of every 90sec interval (4 total) SPRINT those 12sec – slow pace way back down on bike for remainder for 90sec interval
*turn on your power and brain with this – build up and try to get some max wattage by the last set
+
Mobility Focus
Banded Distraction Hamstring Floss x 90-120sec/side
https://youtu.be/zQ9-0HCqPe4
A1) Goblet Loaded Box Step Down
40X1 6/leg; rest 60sec x 3 sets
*Box height is at knee height when standing on the floor
https://youtu.be/9rQIgsro03c
A2) Split Stance Landmine RDL
4111; 5-7/leg; rest 60sec x 3 sets
https://youtu.be/koW8PzXivG0
B) Segmented Snatch Grip Deadlift – 3 Pauses
3131; 4,4,4; rest 2mins – keep loads moderate this week
*using lifting straps is encouraged
*POSITION is principle focus – Don’t overload
https://youtu.be/aexx1CRqrWw
C) Segment Snatch Pull
3,3,3; rest 2mins (reset at the bottom of each rep)
*Increase from last week a little bit
*using lifting straps is encouraged
https://youtu.be/8CSiQVRHfmM
D) For Time @ 75%
15-12-9-6-3
KB Snatch R 53/35
KB Snatch L 53/353
Box Jump Step Down 24/20″
*scale loads back to as needed
REST AS NEEDED
For Time @ 75%
2-4-6-8-10-12-14
Dual Seated Arnold Press (choose a tough load for you)
Barbell Hip Thrust (choose a tough load for you)
https://youtu.be/XapbnrMc99I arnold press
https://youtu.be/hg9MMvd-MY8 bar hip thrust
https://youtu.be/VdNC_xicfyg single arm KB snatch
https://youtu.be/P9KY1d_86aI BJ step down
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