W4

Monday

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

25# Good Mornings, 50 reps

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

B. Squat Clean, 1/60 sec for 8 min @ 90-100% of A :::165

C. Sumo Deadlift, 3 x 10, 2-3 min **I want this light enough to lower the weight down controlled.  Lowering should be slower than the way up.  

D1. Front Rack Reverse Lunge off 45 and 25# plate, 3 x 8/leg, rest 45 sec b/w legs

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

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Row 30 sec @ 2k PR pace, rest 30 sec x 7

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E. Jefferson Curl @ 3030, 3 x 5 w/ 15# **note how these are feeling

Tuesday-

Run 5-6 min easy pace, slowly increasing in speed throughout

Rest 3-5 min (doing some stretching and runner’s bridges, etc..)

Run 1.5 miles for time: a pitiful 15:00. Not all out though. I think I took it a little easier than I would in the actual PT.

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8 min AMRAP

8 Burpees

8 Wallball, 20#

8 Pull Ups

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15 min Skill Work

HS Practice

Pistol Practice

Muscle Up Practice

Rope Climbs

Wednesday-

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, 3 x 3-5 reps, rest 60 sec

A2. Supinated Grip CTB Strict Pull Ups, 3 x 3-6, rest 90 sec

B1. Chest Supported DB Reverse Fly’s @ 30X1, 4 x 8-10, rest 30 sec  *light

B2. Press, 4 x 8, rest 90 sec

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5 min AMRAP @ 85%

Row 150m

7 Burpees over Erg

7 Toes to Bar

Rest 3 min

5 min Row @ 90% of 2k Pace

Rest 3 min

5 min @ AMRAP

Bike 7 Cals

7 Russian KB Swings 35#

14 Alt Pistols

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

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Sled Sprint, 4 x 100m, rest 2 min **harness around waist w/ 25# on top

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Run 800m @ 1.5 mile pace, rest 3 min x 3

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10 min Bike cool down

Friday

2 sets

Hanging CAR’s, 5 each direction

Scap Push Ups **focus on retraction, 10 reps

HS Hold Car’s, 5 each direction

10 Banded X Walks both directions

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A. Front Squat @ 15X1, 4 x 4, rest 2 min

B. Death March, 3 x 20 steps, rest 2 min https://www.youtube.com/watch?v=2o_lal2jpQc

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10 min @ 80%

Row 250m

10 Clapping Push Ups

10 Double Unders

Rest 5 min

10 min @ 80%

Bike 20 Cals

20 Walking Lunges

10 V-Ups