1. Act./ 3 sets
– 8 tall kneeling straight arm lat. pulldowns
– 8 ring face pulls
– 8 db KB DL @mod.weight
2. EMOM 16′
Odd: 45″ rowing
Even: Pressing weakness -HSPU- Strict Press- Pushups @10-12 reps
3. E2′ for 10′
– 10 DL @90/60
– 10 WB
– 10 T2B
4. 5 sets
– 12/12 raising clamshell
– 7m death march @mod db DB
– 30″ superman hold
WEEK 5 DAY 1 WU.: 2 RDS 1’ CARDIO 5/5 SHINBOX THORACIC ROTATION 30”/30” SINGLE LEG GLUTE BRIDGE ISOMETRIC 5 BW JEFFERSON CURL A.: 3 RDS 8,6,4 BACK RACK BOX SQUAT 21X1 *20-30” REST 6-8 DUAL DB HANG SQUAT CLEAN *WITHIN 20-25 SEC *2’ REST B.: EMOM 12-15’ 1ST 10 ALTERNATING BARBELL…
1. Body Activation / 3 sets – 8 @easy dumbell pullovers – 8 @easy double DB lateral raises – 8 tempo squats /3x2x1/ 2. EMOM 14′ Odd: 50″ recovery row or ski Even: Choose your weakness, any pressing – Strict HSPU or Ring Dip or Push- up or Seated Strict Press – 10-12 reps 3. 2…
1. Clean Activation / 3 sets – 4 Banded clean high pulls – 6 Tall power cleans – 6 Tall squat cleans 2. Squat Clean / E2’30” 5×3 @ascending / TNG / Work up to a heavy 3 rep of the day 3. Front Squat / E2′ 5×2 @80-90% 4. 3 rounds for time –…
A) 2 sets of: – 14/14 clamshell – 20 hollow rocks – 20 alt supermans – 14 air squats – 14/14 SL calf raises B) E2′ for 14′ – 7 sets 5 Deadlifts immediately into 7 High Jumps over the pipe @65% C) EMOM 8′ – 4 sets Odd) max reps rope climb (goal:8+) Even)…
1. Upper Body Activation / 3 sets – 12 Tall kneeling straight arm lat. pulldowns – 8 Seated narrow grip band rows – 8 Tall kneeling wide grip behind the neck band pulldowns 2. EMOM 20′ Odd: 45″ rowing Even: 10-12 Unbroken strict pull- ups 3. 4 rounds for time / TC: 22′ – 400m Row…
1. SMR + 2×5 Prayer stretch + 2 sets * 1’30” easy row * 20 hollow rocks * 10/10 banded bird dog rows https://youtu.be/zHu29oaPdto 2. 4 sets / 1 min rest btw sets * 8 db DB bench press @2xheavy * 20″ Support pos. hold on rings / on box 3. For Time 4 rds. / TC:…
