Week 8 – Day 40
Warmup:
Hamstring Active Mobility Work and Prefatigue Pump
3 sets
Banded Hamstring Curls x 15 reps 10X1
rest 30sec
Band Distraction Hamstring Floss x 15 reps/side
rest 30sec
https://youtu.be/yJMdgnhtKgI
https://youtu.be/zQ9-0HCqPe4
A) 3 Sets
Assault Bike 20/17 Cals
5 Single Arm Dumbbell Power Clean and Jerk R
3 Dumbbell Windmill R
5 Single Arm Dumbbell Power Clean and Jerk L
3 Dumbbell Windmill L
rest 75sec between sets
B) EMOM x 10mins – Clean and Jerk
Odd – 1 Slow Pull Power Clean + 1 Power Clean + 1 Hang Power Clean
Even – 1 Push Jerk + 1 Pause Power Jerk + 1 Split Jerk
*Ok to increase load as you go on these complexes
C) Clean Grip Deadlift
TnG Reps using Hook Grip
4,3,3; Every 3:00
*building from last week
D) 2 Sets NFT
6 Half Kneeling Barbell Press/knee (12 total)
rest 30sec
10/leg Banded Single Leg DB RDL
rest 30sec
50m Farmers Walk TOUGH LOAD
rest 90sec
*show control through full ranges of motion
E) 2 Rounds For Time – Intensity Finisher for the Week
50m Sled Push
40 Double Unders
30 GHD Sit Ups
20 Alternating Dumbbell Push Press 50/35 (10/arm)
10 Dumbbell Burpees 50/35
*Sub a 400m row for the 50m sled push with the damper set to 10
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