Week 9

Monday DU/SL warm-up + UB Push/Pull + Threshold

Single Leg 15# Bar Good Mornings, 2 x 12/leg

90/90 Hip Warm Up- https://www.youtube.com/watch?v=nLuvQCTPrcY

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Gut Smash- 2 min/side - https://www.youtube.com/watch?v=C8sSUsJ-bTY

Deadbug @ 15X1, 1 x 10/side

Bird Dog @ 11X5, 1 x 10/side

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A. Double Overhead Deadlift @ 51X1, 3 x 5 reps, rest 2 min **note how back feels on these////Back felt ok! Still pretty tight from the weekend.

B. Front Rack RFE Split Squat @ 3011, build to 5RM/leg////back tightness on these

C. Strict Press, build to 1RM///// #170

D1. American Hip Thrust @ 3030, 5 x 10 reps, rest 30 sec **focus on keeping core tight and hips tucked under//// #95

D2. False Grip Strict Ring Pull Ups @ 30X2, 5 x 3 reps, rest 30 sec **add weight if possible///// added #10

D3. Seated Assisted Ring Muscle Ups, 5 x 3, rest 60 sec

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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3 x Row 10 sec MAX EFFORT, rest 2 min **record max pace achieved

Rest as needed////// 1:25

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30 min Row TT

**record total distance, avg pace/500m, HR if available//// 6822K---2:11/500K

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3 sets- 15 Back Extensions @ 20X2, rest as needed

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3 rounds not for time:

5 Jefferson Curls, 5# weight- https://www.youtube.com/watch?v=MQjjRdiRaIE

45 sec Hollow Rock

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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A. Single Arm DB Press w/ 40% of 1RM Press from monday- 1 x max reps each arm///#65x4 each arm

B1. Ring Dips, 4 x max unbroken, rest 60 sec//// 14; 10; 6; 4

A2. Strict Pull-Ups, 4 x max unbroken, rest 90 sec/// 12; 8; 6; 7

B. Belt Squat @ 3030, 5 x 10, rest 90 sec **tempo is 3 sec down and 3 sec up, no pause in bottom///#65

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Xebex Bike

20 sec MAX EFFORT, rest 2 min x 2

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4 min Bike @ same Wattage as last week, rest 2 min

X 3

Thursday

Rest

Friday

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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Gut Smash- 2 min/side - https://www.youtube.com/watch?v=C8sSUsJ-bTY

Deadbug @ 15X1, 1 x 15/side

Bird Dog @ 11X5, 1 x 15/side

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A. Front Squat @ 13X1, build to 1RM

B. Weighted Pull Up, build to 1RM **chin fully over bar

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10 min AMRAP **didn’t see you do this, if you did it, let me know and I’ll change it

30 Burpee Pull Ups

30 Push Ups

30 Pull-Ups

30 Air Squats