Tuesday
Warm-Up
2 Sets, For Quality:
1:00 minute Machine of Choice (Easy pace)
10/10 Single Arm Kettlebell Russian Swings, Light Load
5/5 Single Arm Kettlebell Windmills, Light Load
5 Seated Box Jumps, Safe Height
into..
2-3 Sets , with an Empty Barbell
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Snatch Balance
3 Squat Snatch
Weightlifting : Snatch Complex
Power Snatch + Squat Snatch + Overhead Squat
Every 90 seconds, 10 Sets
Sets 1-4: 2+1+1 @ 60-70%
Sets 5-7: 1+2+1 @ 70-80%
Sets 8-10: 1+1+1 @ 80-85%
Strength Conditioning
"Sango Kaku"
16:00 minute EMOM, Alternating Movements
minute 1: 8/6 Wall Facing Handstand Push-Ups
minute 2: 10/7 Strict Pull-Ups
minute 3: 12 Dumbbell Bench Press 22.5/16kg
minute 4: Max Calorie Echo Bike
PRVN Shoulder Mobility
10/10 Side Lying Thoracic Rotation
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
Thursday
Warm-Up:
8:00 minutes, For Quality
1:00 minute Machine of Choice (Easy pace)
3-5 + 1 Pogo Jump to Vertical Jump
Strength:
Back Squat
Every 2:30 minutes, 5 Sets, Complete the following:
Set 1: 5 @ 70%
Set 2: 4 @ 75%
Set 3: 3 @ 80%
Set 4: 2 @ 85%
Set 5: 1 @ 90%
Percentages are based on your 1-rep max Back Squat
Conditioning
"Coonara Pygmy"
For Time:
27-21-15-9
Deadlifts
Front Squats
Shoulder to Overhead
Barbell: 50/35kg
Score: Total Time Including Rest
Time Domain / Objective / Stimulus
Goal Time Domain:
11:00-15:00 minutes
Time Cap:
18:00 minutes
PRVN Recovery #9
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
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