WEEK 6 – Day 29, Wednesday – 17th February 2021

Week 6 – Day 29

Warmup:
5 Sets Warm Up
10 Plank w/ Band Pull/arm
5 Broad Box Jump
15 Banded Pull Through

Mobility Focus
Bretzel x 2mins/side
https://youtu.be/rNFD7RPyyMU plank with band pull
https://youtu.be/x6Nx7abx1tU broad box jump
https://youtu.be/ZuKowDpVVXM band pull through
https://youtu.be/OlT-JIHU5_s Bretzel

A) Clean Complex

2 Hang Clean Pull
1 Segment Power Clean
1 Slow Pull Power Clean (4 second pull to knees
rest 90sec x 4
https://youtu.be/luLEskRKg1o hang clean pull
https://youtu.be/JtEJlFr_DUs segment power clean
https://youtu.be/GssGV7USgr4 slow pull power clean

B) Push Press

Touch and Go. 6,6,6; (must hold 2sec overhead every rep); rest 2mins

C1) Single Arm Dumbbell Bench Press w Band Pull Down

20X1; 6-8/arm x 1 set; 4-6/arm x 2 sets; rest 90sec
https://youtu.be/iObrggcWuRc

C2) Strict Pull Up

AMRAP in 40sec; rest 90sec x 3

D) 12mins Continuous – Increase Tempo at 4min and 8min Mark

Row 15/12 Cals (damper setting on 10)
30m Axel Bar Overhead Carry (tough load)
15 Anchored Sit Ups
Run 200m
12 Axel Bar Front Reverse Rack Lunges (same load as overhead carry)
12 Hand Release Push Ups

*Enhance your focus even further this week. Now you have 2 time points to increase effort at. Ensure you can do so by starting with enough energy in reserve.