Warm Up
Wall Lat Stretch
10 Toy Soldiers
10 Inchworm push ups + Spider Lunge
10 Fire Hydrants
PVC Dislocates and Pass Throughs
10 Good mornings
Wrist Prep
Weightlifting
Week 4
I. Every 3 mins x 5 sets: High Hang Snatch + High Hang Snatch High Pulls
2 x 3 + 2 reps
3 x 2 + 2 reps
Work to a moderately heavy complex for the day. Work to get full extension and shrug on each high pull. You can wear straps for this piece if you are comfortable with them.
II. 3 sets
10 Deadlift
15 Russian Swings, pick load
Deadlift-
2x10 at 70% 1RM
1x10 at 75% 1RM
Conditioning
Option 1
For Time
3 Wall Walks
80/60 cal Bike
3 Wall Walks
60 Wall Balls
3 Wall Walks
40 Deadlift
3 Wall Walks
20 Shoulder-to-Overheads
3 Wall Walks
10 Squat Cleans
3 Wall Walks
RX
Wall Balls, 20/14 lbs
Deadlifts, 135/95 lbs
Shoulder-to-Overheads, 155/105 lbs
Squat Cleans, 185/125 lbs
Scaled
40 Wall Balls, 20/14 lbs
Deadlifts, 105/85 lbs
Shoulder-to-Overheads, 135/ 95 lbs
Squat Cleans, 155/105 lbs
Option 2
6 Rounds for Time
6 Pull Ups
6 Handstand Push Ups
6 Dumbbell Snatch
RX 70 / 50 lbs
Scaled 50 / 35 lbs
Cool Down
1 min Scorpion Stretch (L)
1 min Scorpion Stretch (R)
10 Cat & Cow
30 secs Child's Pose
30 secs Thread the needle (R)
30 secs Thread the needle (L)
30 secs Upward Facing Dog
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
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