Week 7 – Day 35
Warmup:
Scapular Positional Strength and Active Mobility Work
3 Sets
Prone Y’s on Floor – 12 reps (pause 2sec at top of each rep)
rest 30sec
Tall Plank Theraband Lateral Walk 20’/side
rest 30sec
https://youtu.be/Ip5FnBebhBg
https://youtu.be/w2s9W71MEhg
A) 4 Sets
Row 250/220m
5 Single Arm Cross Body Dumbbell RDL
5 Single Arm Dumbbell Muscle Snatch
5 Single Arm Dumbbell Overhead Reverse Lunge
rest 75sec
*switch arms each set – 2 sets R and 2 sets L
https://youtu.be/lQEjT0ezT0g
https://youtu.be/D595uXJyPMk
https://youtu.be/2X9EAcuMhbo
B) EMOM x 10mins – Clean and Jerk
Odd – 1 Segment Power Clean + 1 Slow Pull Power Clean
Even – 1 Power Jerk + 1 Pause Split Jerk + 1 Split Jerk
(Set up one bar in the rack for the Jerk complex and a Second bar on the floor for you power clean work)
https://youtu.be/hUHdk7F9-yM
https://youtu.be/JtEJlFr_DUs
https://youtu.be/GssGV7USgr4
https://youtu.be/3y_5Pr-wb7k
C) Clean Grip Deadlift
TnG Reps using Hook Grip
5,5,5; Every 3:00
*building from last week
https://youtu.be/1QIvuYWqo6w
D) 2 Sets NFT
8 Half Kneeling Alternating KB Press (4/arm – then switch knees and do another 4/arm – 16 total)
rest 30sec
8/leg Contralateral Single Leg Kettlebell Deadlift
rest 30sec
20m Single Arm Farmers Walk/arm
rest 90sec
*show control through full ranges of motion
https://youtu.be/cVbg1QgIjwA
https://youtu.be/V3wxOSo53mQ
https://youtu.be/VnHvZtV8Gz0
E) For Time – Intensity Finisher for the Week
21-15-9
Dual KB Deadlift 70/53
Double Unders with Weighted Rope
Dual KB Push Press 53/35
Double Unders with Weighted Rope
Dual KB Front Rack Walking Lunge 53/35
*If you don’t have a weighted jump rope then double the number of repetitions of double unders with a regular rope
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