Week 5 – Day 24
Warmup:
5 Sets Warm Up
10m Plate Push
3 Single Leg Box Jump/leg
15 Banded Russian Swings
Mobility Focus
Quadruped Thoracic Rotation x 10/side x 3 sets
https://youtu.be/L0zdoG31yXg single leg BJ
https://youtu.be/4dE4KmmfKiI quadrupe thoracic rotation
https://youtu.be/YvFTXJL3658 plate push
https://youtu.be/lL7TGSQzUx4 banded russian KB swing
A) Clean Complex
2 Clean Pull https://youtu.be/vugfQJmjfK4
2 Muscle Clean https://youtu.be/2jj8dOe0cdE
1 Sgement Power Clean (pause 3sec just below knee)
rest 90sec x 4
https://youtu.be/JtEJlFr_DUs
B) Push Press
Touch and Go; 8,8,8; (must hold 2sec overhead every rep); rest 2mins
https://youtu.be/d0d0TWaiukA
C1) Single Arm Dumbbell Bench Press w Band Pull Down
30X1; 6-8/arm x 3 sets; rest 90sec x 3
https://youtu.be/iObrggcWuRc
C2) Semi Supinated Strict Ring Pull Up
AMRAP in 30sec; rest 90sec x 3
https://youtu.be/cLqkGqiva1M
D) 12mins Continuous – Increase Effort at 6min Mark
Assault Bike 60sec
5 Dumbbell Deadlift
30m DB Farmers Carry
5 Dumbbell Deadlift
Row 60sec
6 Strict Knees to Elbow (Hang from Rings)
12 Alternating Tall Box Step Up 30/24″(Scale up to Pistol Squats if you got them)
*The ability to show control at the beginning of timed pieces like this, so that you can increase your effort at the end rather than have your energy totally die off, is a skill the must be practiced. Attempt that here with your increase in pace. Several weeks of this to come.
Recent Comments