Week 3 – Day 13
Warmup:
Assault Bike Easy 6mins – For the final 10sec of every 60sec interval (6 total) SPRINT – slow pace way back down on bike for remainder for 60sec 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 Supine Hamstring Stretch x 90-120sec/side
https://youtu.be/zQ9-0HCqPe4
A1) Ipsilateral KB Rack Curtsy Step Down
40X1 4-6/leg; rest 60sec x 3 sets
*Box height same as previous 2 weeks
*Hold single KB on same side as working leg
*Video is on floor but use a box and step down
https://youtu.be/LnLF68DTnXE
A2) Single Leg Landmine Romanian Deadlift
30X1; 6-8/leg; rest 60sec x 3 sets
*little more instability this week with the back leg coming up off the ground
https://youtu.be/_FggCDeGW4E
B) Segmented Snatch Grip Deadlift – 3 Pauses
3131; 3,3,3; rest 2mins – OK to get a little bit TOUGH today
*using lifting straps is encouraged
*POSITION is principle focus
https://youtu.be/aexx1CRqrWw
C) Slow Pull Snatch Pull
4,4,4; rest 2mins (reset at the bottom of each rep) – start light this week – focus on great mechanics
*new movement – we are removing the pause but still utilizing a slow pull to reinfore good 1st pull mechanics
*using lifting straps is encouraged
*does not need to be high pull (updated demo video coming soon)
https://youtu.be/2eaFvWmNRZI
D) For Time @ 75%
14-10-8-6-2
Dual Russian Kettelbells Swings 53/35
Dual Kettlebell Rack Reverse Lunges (total reps) 53/35
*scale loads back or up as desired
rest 3mins
For Time @ 75%
6-8-10-12-14
Burpee Plate Jumps
KB Snatch R 53/35
KB Snatch L 53/35
https://youtu.be/fOPqk1FA4HU dual russian KB swing
https://youtu.be/PwtxLgNobQQ KB reverse Lunge
https://youtu.be/VdNC_xicfyg single arm KB snatch
https://youtu.be/NE1sENZASmY Burpee to plate
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