WEEK 5 – Day 25, Saturday – 14th November 2020

Warmup

• 2 Rounds – CNS PREP
• 5 Burpee Broad Jumps
• 15 Banded Russian Swings

• 3 Rounds – Build pace a little each round
• 10 Alt Dumbbell Snatches (add load per round)
• Run 200m
• rest 60sec

• 4 Rounds – Slow Down and Control
• 20 Barbell Windshield Wipers
• 10 Seated Sled Drag Face Pulls  
  
• Banded Russian KBS https://youtu.be/d0dTNbvDaAw
• Burpee Broad Jump https://youtu.be/q7FF-rVgSa0
• Single Arm Dumbbell Muscle Snatch https://youtu.be/D595uXJyPMk
• Seated Sled Drag Face Pull https://youtu.be/595wbVuMwOg
• Barbell Windshield Wipers https://youtu.be/eNxGGePOIKc

A1) Muscle Clean

6,6,6; rest 60sec
Demo video https://youtu.be/2jj8dOe0cdE

A2) Tuck L Hang

30sec; rest 90sec x 3
Demo video https://youtu.be/4SZ30L-uabE

B) Segmented Clean Deadlift

3131; 5,5,4,4; rest 2-3mins
TEMPO – 3 seconds on the way up stands for 3 x 1sec pauses as demonstrated in the video. For the lowering phase do not pause, just lower in 3 seconds.
Demo video https://youtu.be/NiMKbVupzOQ

C1) Banded GHD Hip Extensions

31X1; 6-9reps; rest 30sec x 3
Demo video https://youtu.be/kbE7zog_COI

C2) Chainsaw Row

3112; 5-7/arm; rest 30sec x 3
Demo video https://youtu.be/hqXj_E6E7NA

C3) Zottman Curls

3131; 6-8reps; rest 90-120sec x 3
Demo video https://youtu.be/wrjEdVZrkhk

D) 3-4 Sets NFT

• 3 Single Arm KB Hollow Body Floor Press R
• 2 Turkish Get Ups R
• 3 KB Windmill (top of last get up) R
• 3 Single Arm KB Hollow Body Floor Press L
• 2 Turkish Get Ups L
• 3 KB Windmill (top of last get up) L
• 8-10 Dual KB Leg Lowering 
  
• Single Arm KB Hollow Body Floor Press https://youtu.be/U0ybVas0Bnk
• Kettlebell Windmill https://youtu.be/3rtUK_jUv4s
• Turkish Get Up https://youtu.be/LkqIu3YpRNo
• Dual Kettlebell Leg Lowering https://youtu.be/rU6DXrmjnso