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Warmup:
2 rounds
:90 bike/ski/row (progressive every :30)
5/5 single-arm Side Plank Shoulder Circles
10 Scap Pull-ups
5 KB Windmills, each side
10 Reverse Goblet Lunge
Strength/ Skill
3 Sets
10 DB Renegade rows (push up optional)
10 S/A KB Bentover rows ( no holding onto anything)
Push Press
5X2
Build up to a heavy set of 2.
**Complete 50 BB curls immediately after 5th set
Conditioning:
3 Rounds:
1 Min Each
:10 transition
1 Min Rest after each round
12/10 cal (Ski/Bike)
S/A DB Sq. Clean and Jerks (50/35)
Toes to Bar
Plyo Push ups
**Score is the total number of reps
Intent: Intensity level: High. Anaerobic capacity. Intervals. Loads of upper body focus. The DB clean will provide a slight pull to add balance to the press and the push ups.
Strategy: Go hard in the paint today. Full out for 60 seconds. Only 3 rounds. Before you know it, it will be over.
Power Hour:
3:00 blood flow
20 banded side steps
20 banded Squats
20 banded presses
20 pushups w/ rotation
Back Squat
4 x 8 @75% ( 2 pause (3 sec) +6 regular)
*Heavier than last week
*superset with
1 leg box jumps | s: Box jumps
3x3 per side
Push Press
beg: DB Push Press 5x8
5X2
Build up to a heavy set of 2.
**Complete 50 BB curls immediately after 5th set
Accessory:
2x 40 med ball leg Ext (30/20)
12 Turkish Sit-ups e/s