Week 9 – Day 41
Warmup:
2 Sets – Increase your effort on every set
AB 1/.8 Miles
6 Single Arm KB Suitcase Deadlift R
6 Single Arm KB Clean R
6 Single Arm KB Push Jerk R
6 Single Arm KB Suitcase Deadlift L
6 Single Arm KB Clean L
6 Single Arm KB Push Jerk L
16 Alternating Gorilla KB Rows (8/arm)
rest 2mins between sets
+
Mobility Focus –
2mins Banded Ankle Mobilization/side
https://youtu.be/vLHlNOvBaYM Banded ankle mobilisation
https://youtu.be/Ln1j7lm6SrE KB gorilla row
A1) Single Arm KB Rack Rear Foot Elevated Split Squat
20X0; 5-7/leg x 3 sets; rest 30sec
https://youtu.be/g-UZ91Emc5Y
A2) Tuck L-Sit on Parallettes
30sec; rest 2mins x 3
*if you cannot get 30sec unbroken then accumulate the 30sec in as many sets as you need to get it all done
*advanced athletes practice straight leg L-Sit
https://youtu.be/VhqEdeeAyvg
B) Front Squat
32X1; 5 reps x 2 sets
31X1; 3 reps x 2 stes
rest 2-3misn between sets
*4 total sets – sets of 3 tougher than 5’s with shorter pause at bottom
C) 4 Sets
Sled Push 50m
10 Dual Russian Kettlebell Swings
10m Suitcase KB Walking Lunge
Row 15/12 Calories
10 Dual Kettlebell Front Squats
50 Double Unders
rest walk 2mins between sets
*choose a KB load you can perform for all your KB movements today (Rx upper loads would be 70/53)
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