8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges
rest 30-60sec. btw legs
5-10 Parallette Push-Up
5-10 Parallette Push-Up
5-10 Parallette Push-Up
controlled eccentric
8min AMRAP
15 alt. Box step ups
30m Farmers walk (15m there and back)
15 KB-SDLHP
3 sets of:
10-15m Seal-walk / 15-30sec. High-plank
8 Pallof-press (each side)
-For Time // split as needed-
1200m run (switch every 200m)
30 Push ups
40 T2B
50 DB Snatches SA alt.
60 Burpees o DB
70 Wall Balls
80 DB SA Clean &Jerks
1000 m run (switch after 500 m)
Every 90s for 16 sets (build up in good form and small steps)
2 sets
1 PC
5 splitpresses
5 tall splitjerks
3 sets
1 PC
4 jerk dip squats (2s pause)
4 splitjerks (2s pause in catch)
4 sets
1 PC
3 jerk drives
3 splitjerks
7 sets
1 PC
1 Splitjerk
1 1 Hang Power Snatch + 2 Hang Squat Snatches + 3 Overhead Squats
1 1 Hang Power Snatch + 2 Hang Squat Snatches + 3 Overhead Squats
1 1 Hang Power Snatch + 2 Hang Squat Snatches + 3 Overhead Squats
1 1 Hang Power Snatch + 2 Hang Squat Snatches + 3 Overhead Squats
1 1 Hang Power Snatch + 2 Hang Squat Snatches + 3 Overhead Squats
6 Front Squat
6 Front Squat
6 Front Squat
Work at RPE 8-9 in all sets. Add more weight from last week as long as you stay at RPE 8-9
8-12 Dumbbell Bulgarian Split Squat
8-12 Dumbbell Bulgarian Split Squat
8-12 Dumbbell Bulgarian Split Squat
Rest 60s after each leg (DBs in Farmers position) / Go heavier than last week if possible
6-8 Nordic Hamstring Curl
6-8 Nordic Hamstring Curl
6-8 Nordic Hamstring Curl
Work YGIG with a Partner. Focus on slow eccentrics
3 sets no rest
10-15 wall referenced pike Leg lifts
10-15s Star plank each side
Try Nosebreathing of possible (Zone 2)
Amrap10
200m run
10 Airsquats
10 SA KB Snatches (16/12) / Side
Into
Amrap10
200m run
10 Medball bearhugsquats (20/14)
10 SA KB Powercleans (16/12) / side
Into
Amrap10
200m run
10 wallballs (20/14)
10 SA KB swings (16/12) / side