WEEK 2 – Day 9, Friday – 22nd January 2021

Week 2 – Day 9

Warmup:
5 Sets Warm Up
25′ Reverse Quadruped Crawl (slow and deliberate)
6 Box Jumps (landing with one foot only – 3/leg)
10 Russian KBS (straight legged so focus is on Hamstrings more)

Mobility Focus
T Spine Can Opener x 120sec
https://youtu.be/-IukiEMbs08
https://youtu.be/yTDvSXmwH2k
https://youtu.be/gJsqVKVNfVA
https://youtu.be/KkYOW3jDhoM

A) Muscle Clean from Blocks

4,4,3,3 rest 90sec
* From blocks above the knee
https://youtu.be/AMY4Y_iUyAc

B) Pause Push Press

22X2; 7,5,3,7; rest 2-3mins (same tempo as last week)
*build slightly from last week
https://youtu.be/01nn6hdcclc

C1) Dumbbell Bench Press

31X1; 6-8reps x 1 set; 4-6reps x 2 sets; rest 90sec
https://youtu.be/rkvSI8A7MJs

C2) Supinated Grip Pull Up

5.4.3; rest 12sec/rest 90sec (wtd if you can) x 3 sets
Cluster Sets – 5 reps; rest 12sec; 4 reps; rest 12sec; 3 reps
*if you can complete all 12 reps without issue at bodyweight then consider adding load for all or some of the reps
https://youtu.be/nMngQ4nxUU0

D) 3 Rounds – NFT – Move Steady

AB .5/.4 Miles
50m Sandbag Bear Hug Carry (tough weight)
20 Banded Reverse Crunch
6 Sandbag to shoulder

*No Sandbags? No Problem
– Substitute a KB Rack Carry for the Bear Hug Carry
– Substitute Dual KB Cleans for the Sandbag to Shoulder (10reps)
https://youtu.be/RfwWzZi6-0c banded reverse crunch
https://youtu.be/jb9Ge6SP8IA sandbag bear hug carry
https://youtu.be/fbJKXfCI-JA D ball to Shoulder