Week 3 – Day 14
Warmup:
5 Sets Warm Up
50′ Bear Crawl
4/leg Single Leg Box Jumps (landing with 2 feet)
10 Single Arm Russian Swing/arm
Mobility Focus
T-Spine Rotation wtih Sweep 10/side x 2 sets/side
https://youtu.be/IxjLIwI6B7M
A) Segment Muscle Clean
5,5,4,4 rest 90sec
https://youtu.be/0SwtrhZ6l4w
B) Pause Push Press
31X1; 6,4,2,6; rest 2-3mins (new tempo – read the same way)
*build slightly from last week
https://youtu.be/01nn6hdcclc
C1) Single Arm Dumbbell Bench Press
22X0; 5-7/arm x 2 sets; 3-5/arm x 1 set; rest 90sec
https://youtu.be/6tbjm5FjhB0
C2) Mixed Grip Pull Up
2.2.2.2; rest 10sec/rest 90sec (wtd if you can)
(switch grip every 2 reps) x 3 sets
*if you can complete all 8 reps without issue at bodyweight then consider adding load for all or some of the reps
https://youtu.be/C20GlCxLX7c
D) 4 Rounds – NFT – Move Steady
50m KB Mixed Rack Overhead Carry (switch arms half way)
Run 400m
10 Strict Knees to Elbow (2sec Lowering each rep)
10 Dual KB Rack Tall Kneeling to Standing (alternate legs every rep)
*choose a tough load for the KB and use the same 2 KB for the Mixed Carry and TKTS
https://youtu.be/YgQICLEwOpM Mixed KB overhead carry
https://youtu.be/HPZikDifU6ostrict knees to elbows
https://youtu.be/gzNHWAOVcH0 KB Rack Tall Kneeling to Standing
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