29 & 31/10/24 Legends

Tuesday

Warm-Up

2-3 Sets, For Quality

1:00 Cardio Choice

10 second Hollow Hold

10 Squats

2 Wall Walks

5/5 Bottoms Up Kettlebell Press /DB press

5/5 Kettlebell Windmill /No 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/Push Jerk/ Push Press

Every 90 seconds x 6 Sets

2 Reps @ Light - Moderate

“He Had to Split”

For Time:

6-12-18-24

Dual Dumbbell Push Press

Abmat Sit-Ups

Dumbbells: 2x 12/7.5kg

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

Thursday

Warm-Up

8:00 EMOM

min 1: 40 sec Row

min 2: 40 sec Alternating Mountain Climber Lunges

min 3: 20 sec Ring Hold + 20 sec Ring Row

min 4: 40 sec Goblet Squats with 1 sec Pause

Then..

Spend 5 minutes getting to starting weights on the bar for the Back Squat

Ideally as

- 5 Empty Barbell Reps

- 3 Reps

- 3 Reps

- 2-3 Reps

- Then working load on bar for first set

Strength

Back Squat

Every 3:00 x 4 Sets

5 Reps @ Light

5 Reps @ Moderate

5 Reps @ Moderate

5 Reps @ Moderate-Heavy

“I’ll be back!”

10:00 AMRAP

Row for Calories

On the 2:00, Starting @ 0:00

10 Ring Rows

8 Goblet Reverse Lunges

Kettlebell: 16/8kg

Goal: 150/120 Calories

Stimulus: Quad + Lat Stamina

RPE: 9/10

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child's Pose