Warmup
- 4 Sets NFT
- 6 Single Arm Dumbbell Arnold Z Press/arm
6 KB Rack Elevator Squats (3 Positions – 2sec hold each) - 20 Kettlebell Psoas March
+ Scapular Positional Strength and Active Mobility Work Yoga
- Push Up 6-8reps x 3 sets – Move Slow and Controlled
- Dual KB Psoas March https://youtu.be/maVGJvxdgU8
- Single Arm Dumbbell Arnold Z Press https://youtu.be/pumNBeveOBw
- KB Rack Elevator Squat https://youtu.be/rGkZen7HYf0
- Yoga Push Up https://youtu.be/H1WSSplhg2o
A) 5 Rounds KB Flow
- 5 Dual Arm Kettlebell Sumo Deadlift
- 5 Dual Arm Kettlebell Clean
- 10 Alternating Kettlebell Push Press
- 30m Mixed Rack Overhead Carry (switch arms half way)
- *rest as needed between rounds or go continuous
- Dual Kettlebell Sumo Deadlift https://youtu.be/4m288BpgfcQ
- Dual Kettlebell Clean https://youtu.be/gkNfyuUYAHM
- Alternating Kettlebell Push Press https://youtu.be/0f7TFjrCCQM
- Mixed KB Rack Overhead Carry https://youtu.be/YgQICLEwOpM
B) Back Squat
30X1; 4 Reps Every 3:30 x 4 sets
*Removing the pause at the bottom this week. refer back 3 weeks ago and build on week 4 weights
Demo video https://youtu.be/Rvy12jFLBFo
C1) Contralateral KB Rack Rear Foot Elevated Split Squat
31X1; 6/leg; rest 30sec x 3 sets
*box height is 10-14″
Demo video https://youtu.be/FCyiE-Q60eo
C2) Single Arm Dumbbell Incline Bench Press Top Down
40X0; 3-5/arm; rest 30sec x 3 sets
Demo video https://youtu.be/1RdiI_ta3CY
C3) Diamond Push-Up
10X0 (burn out set – go until you feel that burn but don’t hit failure); rest 2mins x 3
Demo video https://youtu.be/XtU2VQVuLYs
4 Sets @ Tough Effort
- Assault Bike 600/500m
- 10 DB Push Press (50/35 suggest loads)
- 6-8 Pull Ups
- 6-8 Toes to Bar
- 10 Dumbbell Hang Squat Cleans (50/35 suggest loads)
- Rest 90sec (decrease rest by 15sec each set – 90sec, 75sec, 60sec)
- *Adjust the suggested loads for you.
- *Aim to complete an unbroken set of each of the gymnastics exercises that falls within the rep range prescribed.
- *Scale Pull Ups back to Renegade Rows x 4
- *Scale toes to bar back to Supine toes to Bar
- Dumbbell Hang Squat Clean https://youtu.be/lYo3ofjjUKI
- Assault Bike https://youtu.be/YAehhfg3DD8
- Dual Dumbbell Push Press https://youtu.be/eLnQUwgvJF0
- Kipping Pull Up https://youtu.be/4LyN4kwzM2I
- Kipping Toes to Bar https://youtu.be/7HZukFecYrM
- Supine Toes to Bar https://youtu.be/AckyjE7USU8
- Renegade Row https://youtu.be/G1AcX8Y_byg
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