Tuesday
Warm-Up
10:00 minutes, For Quality
60 Second Machine of Choice (Easy pace)
:20/20 Second Side Plank
15m Bodyweight Walking Lunge
10 Air Squats
:15 second Ground L-Sit
Strength
Back Squat
Every 2:00 minutes, 5 Sets
2 Sets x 3 Reps @ light
2 Sets x 5 Reps @ moderate
1 Set x 20 reps @ moderate-heavy
"Tonkinese"
For Time
21-15-9
Knee raises/Leg raises
DB Thrusters
Burpees
Goal: 8:00-11:00 minutes
Time Cap: 14:00 minutes
Recovery / Mobility Protocol
2:00 minute Barbell Adductor Stretch
1:00 minute Updog Pose
1:00 / 1:00 minute Single Leg Forward Fold
1:00 / 1:00 minuteScorpion Stretch
Thursday
Warm-Up
10:00 minutes, For Quality
200m Run
:20 Second Extended Reverse Plank Bridge
5 Step-Down Box Jumps
Primer
Talk through points of performance on the Bench Press as well as spotting technique and any scaling modifications we should be thinking about for the day.
Scaling:
Floor Press
Dumbbell Bench Press
Strength
Bench Press
Take 10 minutes to Establish a 5RM
Conditioning
"Polka"
3 Sets, For Time
400/200m Run
16 Ring Row/Push Ups
10 Burpee Box over/ 20 Burpee Box Taps 20''
Rest 1:00 minute between sets
Recovery / Mobility Protocol
1:00 minute Down Dog to Updog
1:00 minute Thoracic Extension with Foam Roller
1:00/1:00 1:00 minute Scorpion Stretch
:30/:30 second Thread the Needle Stretch
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