WEEK 7 – Day 31, Monday – 22nd November 2020

Warmup

• 3-5 Rounds NFT
• 14/12 Calories Assault Bike (build pace each round)
• 10 Standing Alternating KB Press Top Down 30X0 (5/arm)
• 3 Wall Walks

+

• Shoulder Mobility
• Quadruped Shoulder CARS – 6reps/side x 2-3sets
• *notes – hold tension throughout your body by tightening your core and lower body while moving. Move slowly and deliberately and make one revolution of the arm in about 10 seconds  
  
• Assault Bike https://youtu.be/YAehhfg3DD8
• Quadruped Shoulder CARs https://youtu.be/JMRpicZuC8Y
• Standing Alternating KB Press Top Down https://youtu.be/jHAQ8c1KBd8
• Wall Walks https://youtu.be/JsGNOjxsu9A

A1) Dynamic Load Strict Press

4141; 3-5reps; rest 45sec x 4 sets
Demo video https://youtu.be/pj81qzt_yTU

A2) Single Leg Barbell Glute Bridge

3111; 4-6/leg; rest 90sec x 4 *increase load from last week
Demo video https://youtu.be/GNY0RKIvkH0

B1) Deficit Strict Handstand Push Ups

• 30X0; 3-5reps; rest 60sec
• *Adjust deficit such that you stay within the 3-5rep range unbroken
• *Scale back to Pike Strict HSPU 
  
• Strict Handstand Push-up https://youtu.be/ic8cg0SQ8A4
• Pike Strict Handstand Push-Up https://youtu.be/ytczHUp_33c
• Deficit Handstand Push Ups https://youtu.be/89MRSj5bc_4

B2) Wide Grip Strict Pull Up

21X1; 2.2.2; rest 15sec/rest 90sec x 3
*6 total reps per set with a 15sec break after every 2 reps
*Advanced athletes can load this so long as tempo is maintained
Demo video https://youtu.be/dWB-hEfgMD4

C) 3-4 Sets at Sustainable Effort

• 20sec Ring Dip Support
• 6 Single Arm KB Clean and Push Press R
• 20m Single Arm KB Rack Carry R
• 12 Kipping Pull ups
• 6 Single Arm KB Clean and Push Press L
• 20m Single Arm KB Rack Carry L
• rest 90sec 
  
• Single Arm KB Rack Carry https://youtu.be/M39871Puz6c
• Bottom of Ring Dip Hold https://youtu.be/FwdcSV0vY9o
• Single Arm Kettlebell Clean and Push Press https://youtu.be/s16IX5IJDt0
• Kipping Pull Up https://youtu.be/4LyN4kwzM2I

Cooldown

Coaching Points

POWER WORK!

This week we start the steady and consistent march to week 12 with a bit of intensification through the week. Saturdays will mark a clear introduction to UNSUSTAINABLE WORK. Up until now everything has been about pacing, about learning how to move your body in new and controlled ways. Saturdays will start to showcase TRUE POWER WORK. When you are meant to GO 100% or close to it. When you do this work on the rowing machine (or some alternative you have in your gym) I want you to trust the rest periods are there for a reason. They might feel long but just let them do their work.

Wishing you a great week of training.

Regards,
Coach Khang