Week 5 – Day 25
Warmup:
90/90 KB Flow and Holds
3-4mins
https://youtu.be/D2ThOWxGbSI
A) 3 Sets Increase Effort
10 Alternating DB Hang Clean and Jerk (increase weight each set)
20sec Dip Support
Row 75sec @ (75-80-85% effort)
rest walk 2mins between sets
https://youtu.be/ee0hJzll6wM
B) EMOM x 10mins – Clean and Jerk
Odd – Muscle Clean + 2 Hang Power Clean
Even – Power Clean + 3 Power Jerk TnG
*keep loads on barbell the same for both complexes
C) Clean Grip Deadlift
TnG Reps using Hook Grip but both hands must remain overhand. No mixed grips.
8,8,8; Every 3:00
*we are going to build load over the next 4 weeks here. stay moderate and only make the last set of 8 tough.
D) 3 Sets NFT
6/arm Filly Z Press
rest 30sec
6-8reps Single Leg Single Arm Kettlebell Romanian Deadlift
rest 30sec
30m Dual Bottom Up KB Carry
rest 90sec
*show control through full ranges of motion
https://youtu.be/ydXjFg5A5Dc filly press Z
E) For Time – Intensity Finisher for the Week
35/30 AB cals
12 Devils press 60/40lbs
35/30 row cals
9 Wall Walks
35/30 row cals
12 Devils press 60/40lbs
35/30 AB cals
https://youtu.be/zlqEtAUds-I devil press
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