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
3 Rounds for Quality
1:30 Choice Machine
12 Back Extensions
10 Air Squats
1 min Wall Sit
Weightlifting
Week 2
I. Every 2:30 mins x 5 sets: High Hang Snatch
5 x 3 reps
Work to a moderate heavy 3 rep for the day. This should be a solid technique piece so do not go to a percentage or load that makes your form break down.
II. Deadlift
4 Rounds
1 x 4 @ 80%
Rest 40 secs
1 x 3 @ 80%
Rest 20 secs
1 x 1 @ 80%
Rest 3 mins
Conditioning
Option 1
For Time
50/42 cal Machine (Concept 2)
8 / 6 Strict Pull Ups
25 Wall Balls
8 / 6 Strict Pull Ups
25 Wall Balls
8 / 6 Strict Pull Ups
25 Wall Balls
8 / 6 Strict Pull Ups
50/42 Ski Erg Calories
Option to replace pull ups with Rope Climbs
Option 2
4 Rounds for Time
10 Deadlifts
15 Bar Facing Burpees
50 ft. Handstand Walk
Alternative 100ft. Bear Crawls
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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