Monday
Warm-up – 3 Rounds (0-10)
10 Scorpions / 10 Bird Dogs / 10 Hollow Rocks / 10 Push-ups
Mobility- Foam roll tspine and lats (10-15)
Conjugate Upper Week 4
A) Incline Bench Press – 5-5-3-3-2-2-1 use plates to make bench inclined (15-35)
B) Db Bench Press 2×15 (35-40)
C1) Tate Press 2×10
C2) DB Roll Backs 2×10
C3) DB Row 2×10
c’s (40-55)
Buy out if time – 2 min Supinated Bar hang
Tuesday
Conjugate Upper
or
Warm-up – 2 Rounds (0-10/15)
18 Curtsy Reverse Lunges / 10 Hang Muscle Snatch / 10 Pass Throughs / 10 BTN Push Press (Snatch grip) / 10 OHS
A) Snatch Pull x 2 + Snatch x 1 (with pause in bottom of squat) (10/15-35)
2 sets @ 80 + 3 sets @ 85
B) Every 2 min x 8-10 sets – 30-45 sec of Kipping HSPU
*if no Kipping HSPU alternate Box HSPU and DB Push Press with big focus on hip drive into press
Wednesday
EA Warm-up (0-15)
A) 3 Position Power Clean – 5 sets between 40+70% (15-30)
B) Power Clean – Build to a 1RM (30-45)
Buy-out – 3 Rounds
45 sec Plank
45 sec Side Plank Left
45 sec Side Plank Right
45 sec Hollow Hold
rest 1 min
Thursday
Warm-up – 2 Rounds (0-10)
25 Air Squats / 10 Inch Worm / 25 Sit-ups / 10 Banded Good Mornings
Mobility – Banded Hamstring + External Hip Rotation on Box (10-15)
Conjugate Lower
A) Box Squat – 5-5-3-3-2-2-1 (15-35)
B) Deficit Deadlift 5-5-5-5-5 (35-50)
C1) Romanian Deadlift 2×20
C2) Bar Roll Out 2×20
C’s (50-60)
Friday
Conjugate lower
or
Warm-up – 10 min easy pace
10 Step ups / 20-40 Skips / 10 Arch Hollow / 10 BB Thrusters (front to back) *this will be a front rack thruster then back rack thruster and each rep counts
EMOM #1 15 min
1) 12-18 Push-ups
2) 5 High Box Jumps
3) 8-12 T2B
4) 4 Front Squats @70%+
5) Rest
rest 5-8 min between emoms
EMOM #2 15 min
1) 10Double DB Step up (50/35)(24/20)
2) 45 sec Double Unders
3) 6 Push Press @60%+
4) 10 per side Banded Ax chops
5) Rest
Saturday
Make up day from the week!!
December 14, 2020
