Week2
Monday DU/SL warm-up + UB Push/Pull + Threshold
5 x 10 Unbroken Double Unders, rest as needed **take as few sets as needed to get 5 x 10
Single Leg PVC Good Mornings, 3 x 10/leg
90/90 Hip Warm Up- https://www.youtube.com/watch?v=nLuvQCTPrcY
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A1. Single Arm DB Bench Press on Swiss Ball @ 20X2, 4 x 8-10, rest 20 sec b/w arms
A2. Archer Ring Row, 4 x 10 alternating, rest 60 sec https://www.youtube.com/watch?v=gl_Eh56y7pY **keep elbow locked on our straight arm throughout movement
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3 sets
Row 1000m @ 2:04/500m:maintained pace pretty good. Did drop off on 3rd set
10 Wallball, 20#
7 Burpees
Rest 60 sec b/w sets
Tuesday- Movement + Squatting + Core + Cyclical + EMOM skill
Ido Portal Locomotion Warm Up 5 min- https://www.youtube.com/watch?v=ufAUAYrxfIY
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A. Counterweight Shrimp Squat @ 31X1, 2 x 4-5/leg, rest as needed https://www.youtube.com/watch?v=0zk5N9dIg0k
B. Back Squat @ 30X1, 4 x 4, rest 2 min **moderate to heavy: 155, 185, 215( very tuff)
C1. Single Leg Quarter Squat Pallof Press @ 3030, 3 x 12/side, rest as needed **barefoot
C2. Hollow Rock, 3 x 35 sec, rest as needed
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Run 800m, rest 2 min x 2
Rest 3 min
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14 min EMOM
1st- 5 Ring Dips + 6 Burpees
2nd- 7 Toes to Bar + 15 Double Unders
Wednesday- UB Push/Pull + Belt Squat + UB skills + Cyclical Threshold
Shoulder CAR’s - https://www.youtube.com/watch?v=HiCnRk1_z5Q
Hanging CAR’s - https://www.youtube.com/watch?v=9xXkVMNQFrU
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A1. Split Stance Single Arm DB Press @ 30X3, 4 x 10/arm, rest 30 sec b/w sides **whatever arm you’re pressing with, that leg is back. Focus on keeping tight core
A2. False Grip Pull-Ups holding LAX Balls, 4 x 4-6, rest 90 sec: painful but got much better with it
B. Belt Squat @ 4040, 3 x 10, rest 90 sec
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5 min kipping HSPU practice: Able to hit 3 in a row twice
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Xebex Bike
20 sec MAX EFFORT, rest 2 min x 2
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4 min Bike @ 85%, rest 4 min
X 3
Thursday
Rest
Friday
Open WOD 16.4
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