W7 (last week of this meso)

Monday

15# Good Mornings, 50 reps

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

+

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

Deadbug @ 15X1, 1 x 10/side

Bird Dog @ 1113, 1 x 10/side ***both knees off the ground

25# Good Mornings, 50 reps

+

A. Sumo Deadlift, 3 x 10, 2-3 min

B. 2-Position Clean, build to a tough single (high hang, floor) **focus on getting full hip extension

C1. Front Rack Step Ups @ 3011, 4 x 5/leg, rest 30sec b/w legs

C2. American Hip Thrust @ 3013,  4 x 10 reps, rest 30 sec **focus on keeping core tight and hips tucked under

D1. Back Extensions @ 20X2, 3 x 10, rest 60 sec **add weight if possible

D2. Single Arm Front Rack KB Carry, 3 x 75’, rest 60 sec *heavier

E. Jefferson Curl @ 3030, 3 x 5 w/ 15#

Tuesday-

Shoulder CAR’s - https://www.youtube.com/watch?v=HiCnRk1_z5Q

Hanging CAR’s - https://www.youtube.com/watch?v=9xXkVMNQFrU

Scap Push Ups w/ 1 sec pause retracted and protracted

A1. Tripod Head Stand Hold, 4 x 20-30 sec, rest 30 sec

A2. Wall-Facing HS Hold, 4 x 30-40 sec, rest 30 sec

A3. Assisted Chest to Rings Hold w/ False Grip, 4 x 20-30 sec, rest 30 sec

B1. Single Arm DB Push Press @ 30X3, 4 x 5, rest 30 sec b/w arms

B2. Single Arm Bent Row w/ good scapular retraction, 4 x 10/arm, rest 30 sec b/w amr

+

For time:

5 rounds for time:

10 Wallball, 20#

10 Box Jumps, 24/20”

Wednesday-

4 sets

Row 1000m @ 2:10/500m

Rest 30 sec

ROW 30 sec @ max effort

Rest 3 min

+

20 min Skill Work

HS Practice

Pistol Practice

Muscle Up Practice

Rope Climbs

Thursday

90/90 Hip Warm up

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

+

A. Squat Clean, 1/min for 10 min @ 2-5% heavier than last week

B. Back Rack RFE Split Squat @ 40X0, 3 x 8/leg, rest 60 sec b/w legs **note change in tempo

C1. GH Raise Band Assisted, 4 x 4-6, rest 30 sec **use blue band

C2. Side plank from Hand w/ Rotation, 4 x 12/side, rest 30-45 sec

D. Lateral Sled Walk, 4 x 45 sec/side, rest 45 sec b/w **25# on top of sled

Friday

2 sets

Hanging CAR’s, 5 each direction

Scap Push Ups **focus on retraction, 10 reps

HS Hold Car’s, 5 each direction

+

A1. Incline Bench Press @ 20X2, 4 x 3-4, rest 30 sec

A2. Strict CTB Pull Ups, 4 x 5-7, rest 90 sec **feet on box in front for assistance

+

10 min EMOM

1st- 10-20 sec Bottom of Ring Dip Hold, full depth

2nd- 10-20 sec L-sit Hang

+

7 min AMRAP

Row 300

7 Burpees over Erg

7 Box Jumps, 24”

3 min rest

7 min AMRAP

10 Thrusters, 65#

10 Toes to Bar

30 Double Unders