Week 3 – Day 13
Warmup:
PreHab Upper 3
Tall Plank Theraband Lateral Walk 20’/side
Single Arm Trap 3 Raise w/ DB Isometric x 10/arm (slow and light)
Scapular Ring Rows x 10 (pause 1sec at top)
x 2-3 Sets
https://youtu.be/w2s9W71MEhg Tall Plank
https://youtu.be/AmUF2mokq40 Single arm Trap 3 raise
https://youtu.be/pNMl265Vq18 scapula ring row
A) HOT START WARM UP
4-5 Sets
Run 200m
20sec Ring Dip Support
8 Burpee (no jump no clap)
rest walk 60sec
*Build your pace on the run with each set
https://youtu.be/kONbxg4kzkE ring dip support
https://youtu.be/1JBIHvVnopA no jump no clap burpee
B1) Elevator Bar Dip
3-5reps x 4; rest 90sec (2sec pause at each position)
*perform the first sets at bodyweight or assisted. on the last couple sets if you are hitting positions and the reps confidently then add load or remove some of your assistance.
https://youtu.be/VdIKtkV7q_o
B2) Supinated Wide Grip Strict Pull Up
31X1; 3-5; rest 90sec x 4
*weighted if you can today
https://youtu.be/hxjT174aI2M
C) For Time @ Grinder Pace
5 Burpee Ring Muscle ups (Sub – 10 Burpee C2B Pull Ups)
10 Devil Press 50/35lbs
30 GHD Sit UPs
400m Run
50 Heavy Rope Double Unders
400m Run
30 GHD Sit Ups
10 Devils Press 50/35lbs
5 Burpee Ring Muscle ups (Sub – 10 Burpee C2B Pull Ups)
https://youtu.be/zlqEtAUds-I devil press
D) Static back
5mins – Nasal Only Breathing
https://youtu.be/WmZGZwEO34Q
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