Week 4 – Day 16
Warmup:
3 Sets –
5 Depth Over Box Jump (6-12″ depth for initial drop and clear a box you are confident to clear)
10/arm Side Plank Row 10X2
10 Rower Hamstring Curl on Bench 30X0
https://youtu.be/yzuuIYk9sGw Depth Over Box Jump
https://youtu.be/KQUAQsp2yvI Rower Hamstring Curl on Bench
A) Single Arm Dumbbell RDL
31X1; 4-6/arm; rest 45sec between arms x 3 sets/arm
*Increase work with a heavier DB
B) Snatch Deadlift From Blocks
31X1; 5,4,3,2; TOUGH Sets; rest 2-3mins
*Move Blocks such that the bar is just below the knee this week
C1) Narrow Grip Bench Press
5151; 3-5reps; rest 30sec
*tempo got longer this week and reps down
C2) Three Point Dumbbell Row
10X2; 6-8/arm; rest 2:00 x 3
*increase loads from last week
https://youtu.be/xeJMDUC5nck
D) Rounds in 3mins – Consistent Effort Throughout
AB 9/7 Cals
10m Bear Crawl
10 Suitcase DB Walking Lunges 40/25lbs/hand
rest 90sec
Rounds in 3mins – Consistent Effort Throuhgout
Row 100m
8 Hand Release Push ups
8 Steps Death March 40/25lb Dumbbells in Hands
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 frist round score.
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