4. Movement Prep/Activation and Increasing Heart Rate
3-4 Sets
1:00 Ski OR Row (moderate)
10 PVC Pass Through
5 PVC Squat Snatch
10 PVC Overhead Squat
5 Box Jump w/Step Down (low height)
10 Hanging Scap retractions
5 Kip to Swing brining hips closer to the bar
-Then-
Warm Up to Overhead Squat weight.
5. Workout Prep
1 Set (at workout pace):
3 Overhead Squats (at workout weight)
2 Box Jumps (at workout height)
1 Bar Muscle Ups
3 Sets
10 Single Leg Candle Stick (5 each leg)
7 Renegade Row (Dumbbell Push Up + Dumbbell Right Arm Row + Dumbbell Push Up + Dumbbell Left Arm Row = 1 rep)
40 Double Kettlebell Flutter Kick (hold kettlebells overhead)
3 Tempo Back Squat @ 7/10 RPE
3 Tempo Back Squat @ 7/10 RPE
3 Tempo Back Squat @ 7/10 RPE
3 Tempo Back Squat @ 7/10 RPE
3 Tempo Back Squat @ 7/10 RPE
*Tempo is 3 seconds down, 3 second pause in the bottom
5 Push Press @ 6/10 RPE
4 Push Press @ 7/10 RPE
3 Push Press @ 8/10 RPE
2 Push Press @ 9/10 RPE
1 Push Press @ 10/10 RPE
6 Push Press @ 8/10 RPE
6 Push Press @ 9/10 RPE
Partner Throwdown Friday! (5min cap per set)
2 sets:
2 Rounds
15 Overhead Squats (95/65)
10 Box Jumps (24/20) (no rebound)
5 Bar Muscle Ups
-rest while partner goes (or 1:1) b/t sets-
Individual Version
2 sets:
2 Rounds
15 Overhead Squats (95/65)
10 Box Jumps (24/20) (no rebound)
5 Bar Muscle Ups
-rest 1:1 b/t sets-
Scaled:
2 sets:
2 Rounds
15 Overhead Squats (75/55)
9 Box Step Ups (24/20)
3 Bar Muscle Ups
-rest while partner goes (or 1:1) b/t sets-
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