W1

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. High Hang Clean, build to a tough single in 10 min**focus on getting full hip extension: #165

B. Squat Clean, 1/60 sec for 8 min @ 90% of A: #150

C. Sumo Deadlift, 3 x 10, 2-3 min:#150

D1. American Hip Thrust @ 32X3, 3 x 10, rest 60 sec

D2. Pegboard ascent, 3 x 1, rest 60 sec

+

Row 30 sec @ 90% effort, rest 30 sec x 5

+

E. Jefferson Curl @ 3030, 3 x 5 w/ 15# **note how these are feeling: these are feeling a little easy! Not sure if they are supposed to feel hard or not! Good stretch though.

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. Wall Facing HSPU’s, 4 x 2-4 reps, rest 60 sec

A2. Negative Ring Muscle Up, 4 x 4 reps, rest 60 sec **slow as possible through transition

B1. Chest Supported Supinated Grip DB Row @ 30X3, 4 x 8-10, rest 30 sec

B2. Press, 4 x 10, rest 90 sec

+

3 rounds for time: Back tightened up pretty good on the run, which I kind of suspected with tired back from yesterday. Subbed air squats for wall balls on last two rounds.

Run 400m

15 Wallball, 20#

12 Burpees

Wednesday-

Row 3 x 10 sec MAX EFFORT, rest 2-3 min **record max speed achieved//1:23

Rest 4-5 min

Row 2k for time:

**record avg pace/500m//2:05

Total time

Avg HR if possible

+

15 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. Pause Squat Clean, build to tough triple in 12 min **pause 2 sec @ knee cap, drop each from the top

B1. Front Squat @ 17X1, 4 x 5 reps, rest 1 min

B2. GH Raise Band Assisted, 4 x 4-6, rest 2 min **use blue band

C1. Staggered Stance RDL, 3 x 10/leg, rest as needed b/w legs

C2. Banded Single Leg Box Squat, 3 x 8-10/leg, rest as needed

+

10 min Bike cool down w/ 10-15 sec hard bouts mixed in off feel

Friday

2 sets

Hanging CAR’s, 5 each direction

Scap Push Ups **focus on retraction, 10 reps

HS Hold Car’s, 5 each direction

+

Row 3 min @ 2k pace, rest 2 min x 4

+

16 min EMOM

1st- 20-30 sec Bottom of Ring Hold **low as possible

2nd- 20-30 sec HS Hold

3rd- 20-40 sec Hollow Hold

4th- 20-40 sec Sorenson Hold