Week 5 – Day 21
Warmup:
3 Sets –
3/leg Single Leg Depth Box Jump (Stay conservative)
10/arm Banded Plank Row 10X2
20m Crab Walk (hips high)
https://youtu.be/GpSl-ntOxD4
https://youtu.be/1RW38T55m2c
https://youtu.be/rNFD7RPyyMU
A) Single Leg DB RDL
30X0; 6-8/leg; rest 60sec between legs x 2 sets
*light tension and just work on balance and coordination of these
B) Segment Snatch Deadlift
3131; 5,5,3,3; TOUGH Sets; rest 2-3mins
*Working full range this week for the first time – bring OUT your lifting straps for these!
https://youtu.be/aexx1CRqrWw
C1) Banded Close Grip Bench Press
10X1; 6-8reps; rest 60sec x 3 sets
*Gears are shifting for a few weeks. We are aiming to work on speed of contractions with band tension. For 4 weeks lets focus on Peak Speed on the bar on the way up. Load accordingly for optimal speed.
https://youtu.be/baUlfORkrbM
C2) Banded Chainsaw Row
20X0; 6-8/arm; rest 2:00 x 3
https://youtu.be/bPAz4gIfF9k
D) Rounds in 5mins – Consistent Effort Throughout
AB 10/8
8 Ring Push Ups
6 Box Jump Step Down 24/20″
rest 2mins
Rounds in 5mins – High Effort but Sustainable
Row 150/130m
9 Wall Balls
9 GHD Hip Extensions
rest 2mins
Rounds in 5mins – High Effort but Sustainable
Run 100m
5 Burpee jump to Touch Rings on each rep
7 Toes to Rings
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