Home Work:
I. Warm up
a. 5-minute row
b. 10 goblet squats, 50 single unders, 6 kb rdl (x3 sets)
c. banded glute activation, leg swings
II. Conditioning
a. 3-minute clock: 50m low sled push (45lbs) + max rep power cleans in remaining time
(weights -- 95, 135, 185, 225, 255)
(x5 sets -- rest 3 minutes between sets)
Gym Work:
I. Warm up
II. Skill
a. 3 sets of: 5-second hollow hang hold + 5-second arch hang hold + 5 H/A swings
b. EMOM x 10 minutes -- 3 ring muscle ups
III. Strength
a. emom x 8 minutes -- 1 paused (5-seconds) front squat (work to a heavy single)
b. 3 sets of -- 15 laying clam shell (each side) + 10 banded good mornings
IV. Core Finisher
a. 4 sets of: 10 windshield wipers + 20 hip extensions + 10 strict toes to bar
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