2020 | WEEK23 | DAY 2

Tuesday

Warmup-flow: https://vimeo.com/244619189/9e0edc3e5c

Skill

3 Rounds each arm 2 DB/KB Turkish get-up 2 DB/KB Windmill 2 DB/KB Single arm overhead squat

@ 20kg DB

Power

Back squat 5/3/1 progression - cycle 2 - rest week

5 reps @ 60kg / 5 reps @ 75kg / 5 reps @ 90kg

"Metcon"

A) 20-minute EMOM (1) – Bent over DB see-saw row (2) – DB Forward lunge in place, alternating (3) – Seated DB see-saw press (4) – DB Single leg deadlift, alternating (5) – Rest and recover

B) 12-minute EMOM (1) – DB Good mornings (2) – DB Renegade row (3) – (DB) Cossack squats, alternating (4) – Rest and recover

@ varied between 20-30kg DB + ~10 reps (40" work - 20" rest)

Finisher

Midline strength circuit 10 – 8 – 6 – 4 – 2 V-up pulses + hold last rep (VIDEO) Hollow hold w/ double leg extensions overhead (VIDEO) Compression slides (VIDEO)