Week 8 – Day 36
Warmup:
2 Sets – Increase your effort on every set
Run 800m
8 Dumbbell Power Cleans
8 DB Front Rack Reverse Lunges
8 Alternating Dumbbell Push Press
40m Dual DB Front Rack Carry
rest 2mins between sets
+
Mobility Focus –
25′ Perfect Stretch Walk x 3 (rest as needed)
A) 1-1/4 Back Squat
31X1; 3,2,1,3; rest 2-3mins
*the last set of 3 should be heavier than that first, but the set of 1 is your heaviest
B1) Rear Foot Elevated Split Squat
10X0; 8/leg x 3 sets; rest 45sec
B2) Cross Body Strict Toes to Bar
30X0; 6/side alternating; rest 45ec x 3
https://youtu.be/f_kJ4NJw4dM
B3) Sled Complex
20m Reverse Sled Drag + 20m Sled Push GRIND; rest walk 2-3mins x 3
C) 3-4 Sets
AB 15/12 Cals Hard
10 Alternating DB Snatch
10 Single Arm Overhead Reverse Lunge (5/leg)
*completed at the end of the last Snatch (switch hands at rep 5)
rest 60sec
Run 200m
12 Dual KB Squat Clean Thrusters
rest walk 2mins
https://youtu.be/qhlGekPq-8s
Regards,Coach Khang
Recent Comments