Dynamic Mobility, Activation and Warm-Up
Spend 10 minutes rolling out your lats, quads and t-spine.
Followed by…
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Scap Pull-Ups
Rest 30 seconds
12 Slow Squats
12 Alternating Cossack Squats
12 Glute Bridges
Rest as needed
Back Squat Progression
Five sets of:
Tempo Back Squat x 3-4 reps @ 4111
(MUST move up in weight from November 1, 2019)
Rest 3 minutes
Horizontal Pressing Progressions
Three sets of:
DB Bench Press x 6-8 reps @ 2011
Rest 45 seconds
Supinated Grip Barbell Row x 6-8 reps @ 2111
Rest 45 seconds
Flush Conditioning
For time:
800 Meter Run
75 Kettlebell Swings
50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)
75 Kettlebell Swings
800 Meter Run
35-54:
24/16 kg kettlebell
55+:
16/12 kg kettlebell
Core Progressions
Four sets of:
20 Seconds Side Plank Hip Drops (right) x Max Reps
(while holding a side plank, lower the hips until they touch the floor, then bring the hips back into position)
10 Seconds Rest
and then …
Four sets of:
20 Seconds Side Plank Hip Drops (left) x Max Reps
10 Seconds Rest
Rest 60 seconds, and then …
Four sets of:
Hollow Body Hold x 20 seconds
Rest 10 seconds