Warmup

• 3 Sets NFT
• 6/arm @ 40X1 Half Kneeling Landmine Press
• rest 15sec
• Tall Plank Banded Lateral Crawl 7m/side Slow Deliberate
• rest 15sec
• 6-8 Dual Standing Plate External Rotations 30X0
• rest 60sec

+

Shoulder Mobility
3-4mins Bench Shoulder Flexion With Thoracic Mobilization (Lat Pullover)

Half Kneeling Landmine Press https://youtu.be/ORoOn93dnh4
Theraband Tall Plank Lateral Crawl https://youtu.be/w2s9W71MEhg
Dual Standing Plate External Rotations https://youtu.be/4ljDmOijxmc
Bench Shoulder Flexion With Thoracic Mobilization https://youtu.be/jXR4rkMIwk8

SUPERSET A1) & A2) – to complete a superset, complete the 1st round of the 1st exercise, then proceed to the first round of the second exercise. Continue to loop through all the exercises until you have satisfied the requirements for each exercise. Let’s do it!!!

A1) Barbell Z Press

3131; 5,4,3; rest 60sec
Demo video https://youtu.be/D73Oy2m-Uoc

A2) Single Arm Dumbbell Cuban Press

3121; 4-6/arm; rest 90sec x 3
Demo video https://youtu.be/65EftOLOIuE

Handstand Pushup Negatives

51A3; 4-5reps; rest 45sec x 3
*read the tempo as follows
5 Second Eccentric
1 Second Come off Wall
A – assist yourself to the top of the rep again by kicking up
3 Second hold at top of the rep
Demo video https://youtu.be/RKlbLQVEYyA

B2) Weighted Pronated Pull Up Negative

51A3; 4-5reps; rest 45sec x 3
*read the tempo as follows
5 Second Eccentric
1 Second Come off Bar
A – assist yourself to the top of the rep again by jumping up with the help of a box
3 Second hold at top of the rep
*Perform at Bodyweight if tempo is hard to manage.
Demo video https://youtu.be/5NkOTnUOeBo

B3) Banded Reverse Crunch

30X1; 8-12reps; rest 90sec x 3
Demo video https://youtu.be/RfwWzZi6-0c

C) 3-4 Sets NFT

10 Dumbbell Deadlift @ 20X0
30m Dual Kettlebell Overhead Carry (TOUGH FOR YOU)
30sec Supinated Grip Body Row Hold
20 Banded Tricep Extensions 10X0
rest 90sec
*based on your energy levels and time restraints stop at 3 sets or complete 4. 

Banded Tricep Extensions https://youtu.be/HXia-KuaBu4
Dumbbell Deadlift https://youtu.be/ev5Bx5a_mss
Dual Kettlebell Overhead Carry https://youtu.be/7JUe6YXSM3g 
Supinated Grip Body Row Hold https://youtu.be/5suTl7gBYMQ

Cooldown

Coaching Points

Wednesday – We have introduced the Strip Set concept into your RDL work on Wednesday. This is an age old concept in strength training where we hit the high end of your nervous systems ability with a heavy set, then by stripping load down we can work some hypertrophy ranges with lower/moderate weights for higher reps. With each set here you can build your weights as you go but remember to STICK TO THE TEMPO.

Your GRINDER WORK is getting longer this week. 12mins up from 10mins. This will be a pattern as we go. So remember to hold paces you can control for the entire time and start slow and speed up if you feel you can towards the end.
Regards,
Coach Khang