29/10/24 Newstart

Warm-Up

2-3 Sets, For Quality

1:00 Cardio Choice

10 second Hollow Hold

10 Tuck Ups

2 Wall Walks + 20 second Nose to Wall Handstand Hold

5/5 Bottoms Up Kettlebell Press

5/5 Kettlebell Windmill

Barbell Primer:

3 Sets, Building weights as primer prior

2 Pause Dip Drive (2sec in Dip) + 2 Pause Split Jerk (3 sec in catch)

2 Split Jerk, Focus on control in catch and recovery by bringing your front foot back to you and your back foot forward as you bring your feet back in line with your hips to finish the lift

Weightlifting

Split Jerk

Every 90 seconds x 6 Sets

2 Reps @ light-moderate weight

“He Had to Split”

For Time:

6-12-18-24

Dual Dumbbell Push Press

Abmat Sit-Ups

Dumbbells: 2x 12/7kg

Goal Time Domain: 5:00-7:00

Time Cap: 10:00

Stimulus: Midline Conditioning and Overhead Press Muscular Endurance

RPE: 8/10

PRVN Recovery #2

1:00 Child's Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations