Week 4 – Day 18
Warmup:
Assault Bike Easy 8mins – For the final 10 sec of every 60sec interval (8 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 Distraction Hamstring Floss x 90-120sec/side
https://youtu.be/zQ9-0HCqPe4
A1) KB Rack Curtsy Step Down
40X1 3-5/leg; rest 60sec x 3 sets
*Box height same as previous 2 weeks
https://youtu.be/vUAkRP91HyY
A2) Deficit Landmine Single Leg RDL
30X1; 5-7/leg; rest 60sec x 3 sets
*little more range of motion this week
https://youtu.be/tJieBQvqQ6o
B) Segmented Snatch Grip Deadlift – 3 Pauses
3131; 2,2,1,1; rest 2mins – OK to get TOUGH today
*using lifting straps is encouraged
https://youtu.be/aexx1CRqrWw
C) Slow Pull Snatch Pull
3,3,2; rest 2mins
*build from last week a touch
*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%
10-9-8-7-6-5-4-3-2-1
Double Overhand Axel Bar Deadlift 155-105
Kipping Toes to Rings
rest 3mins
For Time @ 75%
1-2-3-4-5-6-7-8-9-10
Unbroken Double Kettlebell Clean (53/35)
*20m Dual KB Rack carry between each round
*Added Challenge for those wanting something more Spicy – Make every set of KB Cleans unbroken
https://youtu.be/YiStgr6GS24 axel bar overhand grip
https://youtu.be/fXmLgN7r95c kip toes 2 ring
https://youtu.be/gkNfyuUYAHMdual KB clean
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