10.30.19

A. Warm Up

4 sets NFT

20 Banded Frog Pumps

12/side Lying Leg Abductions

20 Banded Seated Hip Abductions

B. Strength

4 sets of the following superset

Back Squat

3 reps @ 3131 Tempo

Staggered Stance KB Deadlift

6/leg @ 2121 Tempo

(be sure back toe is only a few inches away from front heel, keep rear heel elevated)

C. Conditioning

For time:

1000m/850m row Damper @ 10

1 minute KB Front Rack Split Stance Isometric Hold/leg (2 minutes total)

30 Burpee Box Step Ups 20″/16″

*coaches challenge perform KB Burpee Box Step Ups, same weight as Isometric hold (watch video for example)

**be sure to only count the actual time in position until 1 minute is reached, may alternate legs to accumulate the 2 minutes)

D. Accessory

3 sets of the following superset:

Mixed KB Rack + Suitcase Reverse Lunges

*arm that’s down is the same leg that steps back

6/leg @ 20X1 Tempo

Back Extensions

6 @ 3012 Tempo

*these may be loaded with DB or plate in front of chest

10.29.19

Please turn in your points for the challenge by the end of the week! Thank you for those who challenged themselves and participated. Nutrition can be a hard thing to maneuver so I hope the guidelines have helped everyone make more thoughtful decisions when deciding what to eat.

For today’s workout I added an extra accessory at the end, if you hustle through the warm up and the strength you may or may not have time to do the accessory but it’s there for anyone who wants it.

A. Warm Up

4-5 sets NFT

20m Bear Crawl

4/leg single leg box jumps (land on two feet)

10 Single arm Russian Kettlebell Swings

B. Strength

Pause Push Press

6-4-2-6 @ 31X1 Tempo (3 second eccentric from overhead to shoulder, 1 second pause in the Dip, explosive push press, 1 second pause at the top of the press)

C. Conditioning

4 rounds for time:

40m KB Mixed Carry Front Rack + OH (switch arms half way)

400m run or row

10 Strict Knees to Elbows with 2 second eccentric

D. Accessory

3 sets of the following superset:

Single arm DB Bench Press

6/arm @ 22X0 Tempo

Mixed Grip Strict Pull Up

2.2.2.2 with 10 second rest in between sets of 2

*switch every two reps these can be weighted

10.28.19

A. Warm Up

6 minutes of Row or airdyne

*Every 60 seconds sprint for 10 seconds (6 total) build up max power with each sprint

B. Segmented Snatch Grip Deadlift (3 Pauses)

3 sets of 3 reps @ 3131 Tempo

*Position is principle focus, build from previous weeks

C. Slow Pull Snatch Pull

3 sets of 4 reps

*start light this week – focus on great mechanics, removing the pause from previous weeks but still utilizing a slow pull to reinfore good 1st pull mechanics

D. Conditioning

14-10-8-6-2

Russian Kettelbells Swings 53/35

Goblet Reverse Lunges (total reps) 53/35

*coaches challenge 70/53 KB + 14-10-8-6-2-6-8-10-14 rep scheme