Wednesday
Warm up – 3 Rounds (0-15 aprox.)
10 Hip Flow with stretch (90/90s)
10 /side SLRDL controlled
10 /side Reverse Curtsy Lunge
10 Bird Dog (hold for 2 sec at end range)
A) Deadlift – 7 x 3 building (15-35 aprox.)
B1) DB Front Rack Lateral Box Step up x 10 / side (one DB Light to Moderate Load)
B2) DB Hammer Curl x 15 / side
rest 60 x 4 sets
(B time 35-50/55)
If time Buy-out – 50 Alternating V-snaps
Thursday
Warm up – 2 Rounds (0-10)
25 Squats / 25 Jumping Squats / 25 Split Squats
Conjugate Lower:
A) Back Squat 5-5-3-3-2-2-1 *building (10-30)
B) Good Morning 2 x 10-15 reps *moderate load (30-40)
C1) Glute Bridge x 20
C2) Bar Rollouts x 10
x 2 sets (c’s 40-50)
D) DB Forward Lunge 2 x 20 (50-60)
Friday
Conjugate Lower – look above
if here Thursday then look bellow
Buy in – 3 Rounds (0-15)
10 Burpee Box Jumps (step down)
10 Seated Thoracic Rotations (alternate)
30 sec Cossack Squat hold each side
10 Overhead Squat – light bar or pvc
Mobility – Pain ball on hips and 1st rib (15-22)
A) Over Head Squat 5 x 8 (22-40)
*keep form as #1!!
B) Bench 6 x 5 *building (40-60)
if time – Buy out 40 Renegade row
Saturday
Buy in – 3 Rounds (0-15)
10 /arm KB Push Press
10 Banded Pull Aparts
10 /arm KB Snatch
10 Banded Y’s
10 /arm KB Deadlifts (crossbody)
10 Banded W’s
A1 Push Press 5-5-3-3-1-1
A2) L seated Barbell Press x max reps in 20 sec (pvc or light bar)
2 min rest between sets
(A’s 10-35)
Accessory 3-4 sets dependent on time
5 each way Sideways plank walk
10 Pulse ups
20 Abmat Sit ups
30 Flutter Kicks (each leg)
November 25, 2020
