2020 | WEEK27 | DAY 2

Tuesday

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

Power

Back squat 5/3/1 progression - cycle 3

5 reps @ 60kg / 5 reps @ 75kg / 2x5 reps @ 90kg

Metcon

A) 20-minute EMOM (1) – DB Walking lunges (2) – Seated DB press (3) – DB Single leg hip thrust, alternating (4) – Bent over DB row (5) – Rest and recover

@ 10 lunges /w 2x30kg, 6-7 press /w 2x22,5kg, 8-8 hip thrust /w 1x22,5kg, 10-10 Row /w 1x30kg

B) 12-minute EMOM (1) – DB Death march (2) – DB Bench press (3) – DB Cossack squat, alternating (4) – Rest and recover

@ 16 march /w 2x22,5kg, 12 bench /w 2x22,5kg, squat /w 30kg

Finisher

Straight arm/midline strength circuit – 3 rounds of: 3 – 5 Negative body levers (VIDEO) 5 DB straight arm hollow sit-ups (3-second lower down/ hold the bottom for 3-seconds) (VIDEO) 3-point planche lean (VIDEO), 8-second hold in each position 5 – 10 handstand shoulder shrugs (2-second pause in each position) (VIDEO)