WEEK 6 – Day 26, Monday – 17th May 2021

Week 6 – Day 26

Warmup:
3 Sets –
6 Drop Jumps (build in height)
15 High to Low Banded Chops/side
20m Extended Crab Walk
https://youtu.be/oCRbRG3w84A DROP JUMP
https://youtu.be/_ZBcxwkU0Hw crab walk
https://youtu.be/ivziZev2BzA banded chop

A) Single Leg DB RDL

30X0; 4-6/leg; rest 45sec between legs x 3 sets

*increase load and tension this week!
https://youtu.be/WZ0YDYlYY9c

B) Segment Snatch Deadlift

3131; 4,4,2,2; TOUGH Sets; rest 2-3mins
https://youtu.be/aexx1CRqrWw

*Build from last week loads!

C1) Banded Close Grip Bench Press

10X1; 4-6 reps; rest 60sec x 3 sets (same band set up as last week with added load)

*still focusing on speed in the concentric phase – really drive as fast as you can!

C2) T-Bar Row

10X1; 8-10/reps; rest 2:00 x 3
https://youtu.be/-4DgImN_G7o

D) Rounds in 5mins – Consistent Effort Throughout

Run 100m
5 Strict Bar Dips
10 Air Squats

rest 2mins

Rounds in 5mins – High Effort but Sustainable
Assault Bike 7/5 Cals
2 Man Makers 40/25lbs
Assault Bike 7/5 Cals
10 Alternating DB Suitcase Reverse Lunge 40/25lbs

rest 2mins

Rounds in 5mins – High Effort but Sustainable
Row 7/5 Cals
5 Burpee Over Rower
Row 7/5 Cals
10 Russian Swings 70/53
https://youtu.be/H7iF5rNSoC4 Power Maker
https://youtu.be/PFwB_6NWP60 DB suitcase reverse Lunge