Week 6 – Day 27
Warmup:
3 Sets/arm
3 KB Single Arm Rack Front Squat
3 KB Single Arm Strict Press
3 KB Single Arm Overhead Squat
15sec Single Arm Ring Row Hold
+
Light Overhead Snatch Grip Prep Work
3 Sets – LIGHT Barbell Work
4 Snatch Grip Behind the Neck Push Press
4 Snatch Grip Behind the Neck Push Jerk
https://youtu.be/Wqg4NY5XAkU
https://youtu.be/1_SEbV9UFUc
https://youtu.be/msQ2Cj49AvU
A) Overhead Squat
32X1; 4 reps every 2:30 x 3 sets
B) Back Squat
Load barbell with 64% of 1RM
Every 15sec for 3mins perform 1 rep
rest 5mins x 2 sets
*Increase the load from last week. This is the same format and working set as last week. 12 reps with short breaks in the sqaut rack
C) Single Leg Scapular Structural Balance
2 Sets
6-8/leg @ 30X0 tempo – DB Suitcase Deficit Split Squat
*both feet on 3-4″ risers
rest 60sec
10 Top and Bottom Loaded KB Windmill R
10 Top and Bottom Loaded KB Windmill L
rest 60sec
https://youtu.be/FNmIV6yhmbU
https://youtu.be/vLTWu7O5FSw
D) 3-4 Sets – Power Work
8 Dual KB Snatch
4 Burpee Box Jump Over 24/20″
rest 15sec
Row 18sec @ 97%
rest walk 3:00
*record load and total cals
*Push your pace on the burpee and row elements. Focus on quality reps with the KB snatches
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