2020 | WEEK26 | DAY 2

Tuesday

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

Skill

Tumbling (VIDEO)

Power

Squat activation: monster walks, box step-ups, squats

Back squat 5/3/1 progression - cycle 3

5 reps @ 115kg / 3 reps @ 130kg / 1+(2) reps @ 143kg

Accessory

A) 20-minute EMOM (1) – 10-12 DB Forward lunge in place, alternating (2) – 5-6 Seated DB press (3) – 8-8 DB Single leg hip thrust, alternating (4) – 10-10 Bent over DB row (5) – Rest and recover

@Lunges 2x30kg DB, press 2x22,5kg DB, hip thrust 1x22,5kg DB, row 1x30kg DB

B) 12-minute EMOM (1) – 8-8 DB Single leg deadlift, alternating (2) – 3 point planche lean complex (10-seconds each position, feet against a wall – VIDEO) (3) – 10 DB narrow stance squat (4) – Rest and recover

@ Deadlift 1x30kg DB, squats 2x22,5kg DBs in front rack position

Finisher

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

Rest 15-30-seconds between each round