WEEK 5 – Day 21, Monday – 8th February 2021

Week 5 – Day 21

Warmup:
3 Sets – Increase your effort on every set
Assault Bike 21/18 Cals
7 KB Snatch R 53/35
7 KB OH Reverse Lunge R 53/35
7 KB Snatch L 53/35
7 KB OH Reverse Lunge L 53/35
rest 90sec between sets
+
Mobility Focus –
Goblet Duck Walk 15m – Slow and Deliberate – rest as needed x 3 sets
https://youtu.be/UKMwvWeEP4g Goblet duck walkhttps://youtu.be/VdNC_xicfyg KB snatch

A) 1-1/4 Back Squat

31X1; 4-6reps; rest 2-3mins x 4 sets
*3sec on the initial decent + 1 sec pause on intiial decent, then perform the 1/4 squat without any tempo
https://youtu.be/ukhJDU44pyQ

B1) Kettlebell Front Rack Front Foot Elevated Split Squat

3-5″; 20X1; 4-6/leg x 1 sets; 3-5/leg x 2 sets; rest 45sec
https://youtu.be/L9GeifoxxqA

B2) Strict Toes to Rings

3111; 6-8reps; rest 45ec x 3
https://youtu.be/XTbQsQqEUIU

B3) Reverse Sled Drag

30m GRIND; rest walk 2-3mins x 3
https://youtu.be/tLh3S7PO-Xo

C) 3 Sets

12 Kettlebell Suitcase Box Step Up (20/16″)
Row 22/18 Cals @ Damper 10 tough effort
rest 60sec
12 Alternating KB Thrusters 53/35
8 Burpees (no jump no clap)
70 Double Unders (with wtd rope if you have one)
rest walk 2mins
*SUSTAIN on every set today! NOT MAX EFFORT
https://youtu.be/FV8vaiFsWVs DB suitcase box step up
https://youtu.be/AeK6i-5gvJ0 alternate KB snatch
https://youtu.be/1JBIHvVnopA burpee no jump no clap

Cooldown:
Dear Omega Team,

Congratulations on making it through the first third of the program. You may be noticing patterns from 1st and 2nd program, as the periodization cycle has started over and moved along. The theme for this week is Find Your Gears. Even if you are an experienced athlete, see how much you can notice about where you tend to rush through a movement, and where you execute every detail in its entirety. And in the bigger picture, choose loads where indicated that intentionally slow your speed (but don’t compromise form). In other places, such as the recovery day flow on Thursday, find a gear that you can sustain for hours and hours.

How do you feel when the pace is that easy? Do you have thoughts about not working hard enough, even though it’s a day to recover and rest? Consider the intention behind every movement and what will serve your body well.

Warm regards,
Coach Khang