26/04/2021A: Warm-up
90/90 Breathing - 2 Sets of 15 to 20 Breaths
Video Link:
https://www.youtube.com/watch?v=yK76EjaSuYk 2 Sets:
10 Deadbugs per Side @2121 Tempo
15 Glute Bridge @11X3 Tempo
10 Bird Dogs per Side @1112 Tempo
10 Goblet Squats @2221 Tempo
10 Light Dumbbell Cuban Press @1111 Tempo
Rest as needed throughout
B: Squat5 x 5 Back Squat
@ 50% of 1 rep max back squat
Resting 4 minutes between sets
C: Prep5 Minute EMOM: 1 Snatch Pull + 1 Hang Snatch Pull + 1 Hang Power Snatch + 1 Overhead Squat + 1 Hang Snatch
All done with Bar only
D: Olympic LiftingBuild to a single in the squat snatch
Stop once you get to 70% of your 1 rep max.
bar x 1, 25 x 2, 30 x 1, 35 x 1
E: Prep5 Minute EMOM: 1 Hang Power Clean + 1 Front Squat + 1 Hang Clean + 1 Push Press + 1 Split Jerk
All done with empty bar
F:Olympic LiftingBuild to a single in the squat clean and split jerk
Stop once you get to 65% of your 1 rep max.
30 x 2, 40 x 1, 50 x 1
G: Cool Down90 Second Banded Quad Stretch per Side
90 Second Banded Hamstring Stretch per Side
2 Minute Puppy Dog Pose
20 Scorpion Stretch per Side @1112 Tempo
27/04/2021A: Warm-up
3 Sets:
10 Banded Overhead Press @1112 Tempo
10 Banded W’s @1112 Tempo
10 Banded Good Mornings @2121 Tempo
3-5 Sets:
10 Calorie Row
2 Pike Push-ups
Rest Walk 30 Seconds Between Sets
B:Handstand Push-up Condensing Cycle (can't do handstand push ups so did pike push ups)
3 Sets:
40 Calorie Row
6.6 Pike Push-up
As Many Reps As Possible Pike Push-ups in 60 seconds
Rest 3 minutes
Notes: Timer starts off of 2nd 6th rep.
C:Handstand Push-up Accessory lightweight pressing
3 x 20 Lightweight overhead presses 2 dumbbells
Rest 90 seconds
D: Stretch
Pec stretch x 1 min/side
Lat stretch x 1 min/side
Standing Pike x 1 min
Couch Stretch x 1 min/side
