3 Squat Clean Thruster
Assault Bike - Standing
X Double Kettlebell Alternating Push Press
Rest
600 m run
Max cal on Echo bike in remaining Time
-> your score is the lowest round of cals
Skill:
-> footwork on plate
-> footwork on bar
-> shoulder circles
-> butterfly on box
-> strict/kipping to butterfly
-> small butterfly to Full Range
6 Sets of shoulder tabata
1) banded face pulls
2) DB upright rows
6 Sets of grip tabata
1) deadhang
2) DB head grip
5 rounds in Zone 2
100m light Farmers walk (16/12)
10 Heavy/High Wallballs (30/20)
1 Mile Echo Bike (1600m)
6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat
controlled eccentric
rest ~30-60sec. btw legs
6-12 Parallette Push-Up
6-12 Parallette Push-Up
6-12 Parallette Push-Up
controlled eccentric
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
3 sets of:
ME seated banded leg curls (1sec. hold - shoot for 15-25 reps)
10-20 DB-Triceps ext.
15-25 bent over rev. flys
rest by feel
5-8 Deadlift
5-8 Deadlift
5-8 Deadlift
@RPE 8-9, in the first week, start the first set a little bit more conservative leaning more towards 8 reps
No TNG!
4-8 Strict Handstand Push-Up
4-8 Strict Handstand Push-Up
4-8 Strict Handstand Push-Up
@RPE 8-9, in the first week, start the first set a little bit more conservative.
4-6 Weighted Supinated Pull-Up
4-6 Weighted Supinated Pull-Up
Work with Cluster reps (1.1.1....) with 20sec. rest btw reps @RPE 8-9 for all sets
3 sets of:
20sec. Single arm KB OH-Carry
20sec. Single arm KB Front Rack-Carry
20sec. Single arm KB Suitcase -Carry
rest 30sec. btw arms