Week 4 – Day 19
Warmup:
5 Sets Warm Up
50′ Reverse Bear Crawl
4/leg Single Leg Drop Jump (start low)
10 Single Arm KB Snatch/arm
Mobility Focus
T-Spine Extension on Foam Roller – 2-3mins Hit every spinal segment
https://youtu.be/dr5bdYRPN88 single leg drop
https://youtu.be/VdNC_xicfyg Single arm KB snatch
https://youtu.be/CljkdQSVz_I tspine foam roller
https://youtu.be/kyBjkKUyeZ8 reverse bear crawl
A) Segment Muscle Clean
4,4,3,3 rest 90sec
https://youtu.be/0SwtrhZ6l4w
B) Pause Push Press
21X2; 5,3,1,5; rest 2-3mins (new tempo – read the same way)
*build slightly from last week
https://youtu.be/01nn6hdcclc
C1) Pronated Bench Press
21X1; 4-6/reps x 2 sets; 3-4/reps x 1 set; rest 90sec
https://youtu.be/2b71l0UT9YA
C2) Wide Grip Strict Pull Up
3.3; rest 10sec/rest 90sec (wtd if you can)
*if you can complete all 6 reps without issue at bodyweight then consider adding load for all or some of the reps
https://youtu.be/dWB-hEfgMD4
D) 4 Rounds – NFT – Move Steady
40m Single Arm KB Rack Carry/arm 70/53
AB 1/.8 Miles
15 Supine Toes to Bar 20X0
15 KB Sumo Jump Squats 70/53
https://youtu.be/AckyjE7USU8 Supine T2B
https://youtu.be/jHKGmj38v9I KB squat jump
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