WEEK 9 – Day 43, Wednesday – 9th December 2020

Warmup

• 5 Turksih Get Up/arm – Moderate
  + 3 Sets NFT
• 30 Band Pull Throughs
• rest 15sec
• 20sec Extended Wall Plank
• rest 15sec
• 25′ HS Walk (scale back to Pike HS Shoulder Taps)
• rest 60sec
  
•  Pike Shoulder Taps https://youtu.be/4-Xl07LZlVs
• Turkish Get Up https://youtu.be/LkqIu3YpRNo
• Band Pull Through https://youtu.be/ZuKowDpVVXM
• Handstand Walk https://youtu.be/5it610ZpB4M

A1) Banded Deadlift

Concentric only – 02X1; 4.4.4 reps @ 55-60% rest 15sec/2mins x 3
Demo video https://youtu.be/1IlmRIpkM_Y

A2) Close Grip Bench Press

20X1; 5,4,3; rest 2mins x 3
Demo video https://youtu.be/XEFDMwmrLAM

B) 2 Rounds Not For Time

6-8 Single Leg Barbell RDL/leg 30sec Weighted hollow rock 

Barbell Single Leg Romanian Deadlift https://youtu.be/hLtsRsukaOo
Weighted Hollow Rock https://youtu.be/7nhUDQKu-Ss

C) For Time @ 90%

• 10-8-6-4-2
• Dumbbell Floor Press
• Single Arm Dumbbell Tripod Row R
• Strict Bar Dips Single Arm Dumbbell Tripod Row L
  
• *Choose a tough dumbbell weight for your floor press and use the same load for your tripod rows 
  
• Dumbbell Floor Press https://youtu.be/tXv-rEa5xn8
• Three Point Dumbbell Row https://youtu.be/xeJMDUC5nck
• Strict Bar Dips https://youtu.be/JR0PUrVAFyA

D) 7mins @ 75% Effort

• 5 Dumbbell Deadlifts 25-50lbs (choose your weight)
• 5 Dumbbell FS
• 5 Dumbbell Rack lunges/leg
• 5 Dumbbell Push Press
• 15m DB Overhead Carry
  
• rest 3mins
  
• 7mins @ 75% Effort
• 20m DB Bear Crawl (20/15lb DB/hand)
• 1 Rope Climbs (sub strict toes to bar x 4)
• 20 Russian Twists (20/15lbs DB)
• 1 Rope Climbs (sub strict toes to bar x 4)
• 20m KB Front Rack Carry (70/53lbs)
  
• *75% Effort – We are working on sustainable paces for the work moving forward. Continue to think about the grinder paces from weeks past and stay consistent. 
  
• Dumbbell Deadlift https://youtu.be/ev5Bx5a_mss
• Dumbbell Front Squats https://youtu.be/rotBMUQHdZk
• Dual Dumbbell Push Press https://youtu.be/eLnQUwgvJF0
• Dual Dumbbell Overhead Carry https://youtu.be/dpVFicHv1PY
• Dumbbell Bear Crawl https://youtu.be/dpVFicHv1PY
• Rope Climb https://youtu.be/gQoekljRC7M
• Strict Toes to Bar https://youtu.be/pgBwmyI36aE
• Russian Twist https://youtu.be/Tau0hsW8iR0
• Kettlebell Front Rack Carry https://youtu.be/H5SvCASqrgY
• Dumbbell Front Rack Lunge https://youtu.be/h_2npCBAt3I