Warm Up
9 minute EMOM:
Minute 1: 20 Banded Goodmornings
Minute 2: 1 round of *Gymnastic Complex*
Minute 3: 10 Lat Eccentrics
*Gymnastic Complex*
5 Strict Pull-Ups
15 Air Squats
*We are looking at 3 rounds of this complex included in the warm-up to prime us for the conditioning portion of the workout today and add a little extra volume
then complete:
Primer:
5 x 3 @20/15kg
R: 30sec b/s
*Aim to focus on maximum explosion and priming the legs and hip as much as possible
Power Cycle Week 1/6:
Take 10:00 to Establish
Build to a Heavy 5 rep Back Squat
then complete:
Every 3:00 for 9:00
5 Back Squats @ 80% + 4 Seated Box Jumps
Percentage for the Back Squat is based off of your heavy 5 reps achieved prior to.
Metcon
"Salmon of Capistrano"
10:00 AMRAP
4 Medball Weighted Strict Pull-Ups 9/6kg
8 Dumbbell Deficit Push-Ups
12 Dual Dumbbell Front Squats 22.5/15kg
Recovery
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Childs Pose
Optional Accessories
4 Sets, For Quality
8/8 Birddog Row
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