Week 3 – Day 11
Warmup:
3 Sets –
5 Depth Box Jump (start from 6-12″ for depth drop)
10 Side Plank DB Rotation
10 Glute Bridge V Walkouts
https://youtu.be/f7Bf8oH7Jl0 Depth Box Jump
https://youtu.be/PB1NB0vBpBc Glute Bridge V Walkouts
https://youtu.be/Ec9Ymqhe5i4 Side Plank DB Rotation
A) Single Arm Dumbbell RDL
3010; 6-8/arm; rest 45sec between arms x 2 sets/arm
https://youtu.be/ZHMdyYQ3jY8
*Activation Focus – feel your scap and posterior chain engaged throughout the full range of motion
B) Snatch Deadlift From Blocks
31X1; 4,3,3,2; TOUGH Sets; rest 2-3mins
*Blocks above knee again this week – build from last weeks loads – Use lifting straps if you have them
https://youtu.be/zb21PQnKiSo
C1) Narrow Grip Bench Press
4141; 4-6reps; rest 30sec
*tempo is longer this week – keep loads such that you are hitting 10sec per repetition
https://youtu.be/9i4APBWU6PY
C2) Single Arm DB Tripod Row
10X1; 8-10/arm; rest 2:00 x 3
https://youtu.be/-4d22ZCWoZw
D) Rounds in 3mins – Consistent Effort Throughout
Run 100m
5 No Push Up Burpees
10 Reverse Lunge to Knee Lift 5/leg
rest 90sec
Rounds in 3mins – Consistent Effort Throughout
5 Strict Dips
7 Cal Assault Bike
9 Russian Swings 70/53lbs
rest 90sec x 2
*Consistent effort throughout – this is a skill that has to be trained and worked on. The goal within these 3min pieces is to finish at the same pace you start at. You will cycle through each 3min segment 2x. On the second round through aim to match or exceed your first round score.
https://youtu.be/extwj0TKGX8 Reverse Lunge to Knee Lift
https://youtu.be/2r2YKyTssns No Push Up Burpees
Recent Comments