3 sets not for time:
5 KB Arm Bar/arm, 2 sec pause at end range (35-53#)-
https://www.youtube.com/watch?v=jTSynq9QmyE
5 Bent Over Cuban Press w/ 5# plates-
https://www.youtube.com/watch?v=t7HuePhoMB8
60 sec wrist mobility https://www.youtube.com/watch?v=2IDqSq138_g
+
A. Quarter Squat Paloff Press @ 2020, 10/side x 3, rest as needed **green
band, try to get a lot of tension-
https://www.youtube.com/watch?v=65rxWWwBIco
B1. Front Squat @ 30X1, 6-8 reps x 4, rest 60 sec
B2. Drag Curls w/ Bar @ 40X1, 8-10 reps x 4, rest 90 sec-
https://www.youtube.com/watch?v=LMdNTHH6G8I
+
30 sec Bike @ speed 41
30 sec rest
X 10 sets
Tuesday- MAP 10
15 min @ steady pace
Run 400m
50’ Reverse Bear Crawl
50’ Walking Lunges
Bike 10 Cals
30 sec FLR on Rings
10 Russian KB Swings, 53#
2 rounds
Rest 5 min
15 min @ steady pace
Run 400m
50’ Reverse Bear Crawl
50’ Walking Lunges
Bike 10 Cals
30 sec FLR on Rings
10 Russian KB Swings, 53#
2 rounds
Rest 5 min
15 min @ steady pace
Run 400m
50’ Reverse Bear Crawl
50’ Walking Lunges
Bike 10 Cals
30 sec FLR on Rings
10 Russian KB Swings, 53#
***goal is same pace/round and NOT laid out on the ground after.
2 rounds
Wednesday- Scap Strength/Mobility + Glute + Hinging/Carry (shoulder) + MAP
2 Row
3 sets not for time:
10 Bottoms Up KB Press/arm
36lb
20 sec Passive Hang from Rings
+
A. Frog Pump, 10 reps x 3, rest as needed **2 sec pause at top
B1. Russian KB Swings, 15 reps x 4, rest 60 sec
70lbs
B2. Single Arm Overhead Carry, 100’ unbroken/arm x 4, rest 20 sec b/w arms
**heavy as possible for 100’ unbroken
45,55,75
C. Side Plank from Elbow, 20-30 sec/side x 3, rest as little as possible
20 sec
+
60 sec Row @ 2:15/500m
60 sec rest
X 5
Thursday- MAP 7
10 min @ 80%
Row 250m
15 Wallball, 20#
10 No Push Up Burpees
3 rounds
Rest 5 min
10 min @ 80%
Run 200m
12 Box Jumps, 24” step down
20 sec FLR on Rings
3 rounds
Rest 5 min
10 min @ 80%
Row 250m
15 Air Squats
10 Toes to Bar
1 rounds ( Had to go to trees no more protein shakes before workout)
I have not been,this sore in awhile.
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