Warm-Up:
2 Cycles Through
:40 seconds on / :20 seconds Rotate Stations
- Banded Good Mornings
- Alternating Step-Ups
- 3 Hang Muscle Clean + 3 Hang Power Clean + Alternating Front Rack Lunges in the Remaining Time
- Echo Bike
Strength
Deadlift
Every 3:00 x 4 Sets
Set 1: 6 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 4 Reps @ 80%
Set 4: 3 Reps @ 80%+
"Asante Sana Squash Banana"
5 Rounds For Time
4 Power Cleans
6 Box Jumps
8 Deadlifts
10/7 Calorie Echo Bike or 12/9 Calorie Bike Erg
-Rest 1:00 b/t Set -
Barbell: 70/48kg
Box: 30''/24''
Goal: 12:00-15:00
Time Cap: 17:00
Score: Sum Total Time
RPE: 8/10
Rx+:
5 Rounds For Time
4 Power Cleans
6 Box Jumps
8 Deadlifts
12/9 Calorie Echo Bike or 15/12 Calorie Bike Erg
-Rest 1:00 b/t Set -
Barbell: 84/57kg
Box: 30''/24''
Level 2:
5 Rounds For Time
4 Power Cleans
6 Box Jumps
8 Deadlifts
10/7 Calorie Echo Bike or 12/9 Calorie Bike Erg
-Rest 1:00 b/t Set -
Barbell: 52/34kg
Box: 24/20’’
Level 1:
5 Rounds For Time
4 Hang Power Cleans
6 Box Step-Ups
8 Deadlifts
8/6 Calorie Echo Bike or 10/8 Cal Bike Erg
-Rest 1:00 b/t Set -
Barbell: 34/25kg
Box: 24/20’’
PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Saddle Pose
Optional Accessories
12:00 EMOM
Min 1: Hang Clean High Pull, For Load
Min 2: 8 Glute Ham Raise + 8 GHD Hip Extension + 10-15 second Sorenson Hold
Min 3: :20/:20 second Pallof Press Hold
Comentarios