1. SMR + Shoulder Mobility /T-spine extension, shoulder- hip extension/
2. 2 sets:
* 5/5 Face up chinese plank + knee raise
* 10 Hand release push- ups
* 10/8 Cals row
* 8 Shoulder taps in HS hold or Push- up hold pos.
3. EMOM 10′
Odd: 30 m Farmer Carry @moderate weight
Even: 10 DB Bench Press @heavy weight
4. EMOM 14′
Odd: 12 Abmat sit-ups + Max Power Clean @70/47
Even: Full Rest
5. Stretching
WEEK 1 DAY 3 WU.: 2’ CARDIO 5/SIDE SHINBOX HIP EXTENSION + SWITCH 6/SIDE SINGLE LEG HIP THRUST 10 MIDDLE SPLIT WITH KNEE BENDS A.: 10 SETS 1 POWER SNATCH + 1 HANG POWER SNATCH + 2 OVERHEAD SQUAT REST 30-45” B.: 4,4,4,4 DEFICIT SEGMENT SNATCH GRIP DL 3131 *REST…
WEEK 3 DAY 1 WU.: 1’ CARDIO THEN, 2 RDS 5/5 SHINBOX THORACIC ROTATION 30”/30” SINGLE LEG GLUTE BRIDGE ISOMETRIC 5 BW JEFFERSON CURL A.: 3 RDS 4,4,4 BSQ 40X0 *20-30” REST 8/8 SINGLE ARM DB THRUSTER *FOCUS ON SPEED *REST 2’ B.: EMOM 12’ 6/6 SUITCASE BULGARIAN SPLIT SQUAT 2X16KG/2X12KG 8-12 BURPEE…
A) 3 sets of: – 8 DB pull over @easy – 12 toe touches in push up pos – 6 cossack sq B) Work up to heavy double Front Squat then, 3×2@90% C) 3 sets of: – max rep HSPU – 15 seated banded face pulls D) AMRAP 9′ – 1 TGU /R/ @24/16 –…
WEEK 2 DAY 4 2” CARDIO THEN, 3 SETS OF 10 REVERSE NORDICS 5/SIDE SHINBOX SWITCH 10M DUCK WALK A.: 3 SETS 4,4,4 FRONT SQUAT 41X1 30” REST 20-40” L-HANG OR TUCK L-HANG 90-120” REST B.: 3 SETS 6-8/SIDE KNEE OVER TOE SPLIT SQUAT 3110 45” REST 12-14 BB BACK RACK GM, 3020…
A) 3 sets of: – 10 halo @5plate – 10 deadbugs @5plate – 5/5 SL Hip thrusts – 12 goblet cyclist squats B) 6-rep Daily max OHS C) 50 Alt. Pistols Over The Parallette for time (Scaled: 30 reps Candlestick Roll to Pistol) TC: 8′ D) AMRAP 12′ 2K Rowing then, 2,4,6… – dKB Clean…
WEEK 3 DAY 3 WU.: 3 RDS 5/SIDE SHINBOX THORACIC ROTATION 30”/SIDE SINGLE LEG GLUTE BRIDGE ISOMETRIC 10 MIDDLE SPLIT WITH KNEE BENDS A.: 2x 5′ EMOM 1 PS + 1 OHS + (no rest) EMOM 5’ PS + HSS B.: 4 RDS 4,4,3,3 DEFICIT SNATCH GRIP DL 31X1 *REST 2’…
