11.5.19

A. Warm Up

4 sets NFT

20m Reverse Bear Crawl

4 Single Leg Box Jumps/leg

*land on one leg, start low work your way up as you feel comfortable

10/arm DB Snatch or KB Snatch

*focus on fast hip extension

B. Strength

Pause Push Press

5-3-1-5 reps @ 21X2 Tempo

*build with each set, second set of 5 should be heavier than first *2 seconds from overhead to shoulder 1 second pause in the dip, explosive push press, 2 second pause overhead

C. Conditioning

4 rounds for time

40m Single Arm KB Rack Carry/arm

*Move slow and steady, should be heavy

1/.8 mile airdyne or 800m/700 row

15 Supine Toes to Bar

15 Russian KB Swings

*suggested weight 70/53 for both Rack Carry & KB Swings

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11.22.21

12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

11.18.21

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

11.16.21

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike