Week 9 – Day 42
Warmup:
3 Sets – Blood Flow + Hip Speed + Scapular Prep
Row 60sec
5 Single Arm DB Upright Row to External Rotation/arm
3 (Single Arm Dumbbell Hang Squat Clean + Dumbbell Single Arm Split Jerk)/arm
https://youtu.be/3L2UfTeuz3E
https://youtu.be/nwVFp4Lk6X4
https://youtu.be/lYo3ofjjUKI
A) Front Squat
1 Rep every 15sec x 3mins @ 50% of 1RM
Hold barbell in front rack the entire 3mins
rest 5mins x 2
https://youtu.be/-iPN3LLg3Yo
B) 3 Sets (Single Leg + Scap Balance)
8-10/leg @ 20X0 tempo – Deficit KB Rack Rear Foot Elevated Split Squat/leg
*front foot on 3″ – rear foot on bench or box
rest 60sec
2 TGU R
4 KB Windmill R (top of second TGU)
30m Single Arm KB OH Carry R
2 TGU L
4 KB Windmill L (top of second TGU)
30m Single Arm KB OH Carry L
rest 60sec
C) 2 Sets – Power Work
10 Overhead Squats 20X0
rest 15sec
10 Bar Facing Burpees
rest 15sec
25sec Row @ 95%
rest walk 3:00
*record load and total cals
*keep your POWER UP on these Row sprints
D) 2 Sets – Power Work
10 Hang Power Clean and Jerk 95/65
rest 15sec
10 Box Jump Over 24/20″
rest 15sec
25sec Assault Bike @ 95%
rest walk 3:00
*record load and total cals
*keep your POWER UP on these Row sprints
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