Wednesday May 23, 2018

  1. HIP DEVELOPMENT :

A- 3RM Glute Bridge.

B- 5 x 6, 80%

C- 6 x 10 banded KB swings, 24/ 16 + band tension.

D- 10min assault bike, 75% pace. 

 

-----

Wednesday May 23, 2018

Title: DELOAD 3

 

Warmup:

2km row

-

3 sets:

5/5 bottoms up KB Press

1:00 KB arm Bar

100ft OH KB walk

 

 

  1. Push Press:

Every 2:00 x 6

3 Push Press, with 2 sec pause in the dip.

6 L-Sit Strict Pull Ups

 

B) ACC::

3 x 6 Kneeling single arm DB Press

 

C) WORK::

A-

3 rounds:

3:00 window:

10 Hang Power Snatch, 42/ 30

Max Sled Push, 120/ 80 in the remaining time.

Rest 2:00

 

B-

3 rounds:

3:00 window:

5 High Hang cleans 70/ 50

5 Box clearing jumps, 30/ 24"

AMRAP Cindy in the remaning time.

Rest 2:00

 

*no bouncing on the cleans, reset for the high hang position.

← Back to Blog