2020 | WEEK34 | DAY 6

Saturday

Warmup flow: https://youtu.be/g_09icA11e4

Power

Schema from WEEK108

A. Deadlift + Bench Press Cycle3/Week3

0:00-2:00: 5 Deadlift@142

2:00-4:00: 5 Bench Press@38,8

4:00-6:00: 3 Deadlift@161

6:00-8:00: 3 Bench Press@44

8:00-11:00: 1 set of Max reps Unbroken Deadlift@180

11:00: 1 set of Max reps Unbroken Bench Press@50

@ 3 Deadlift, 1 Pull-up

B. EMOM 10:

Odd: 10 Deadlift@60% of daily max weight 108

Even: 10 Bench Press@60% of daily max weight 30

@ Just 3 pull-up per set

Skill

Pistols– Try out these different variations (VIDEO)

Gymnastics

Handstand circuit – 3 rounds of: 5 Bunny hop takeoffs (i.e., the 2 feet entrance to a tuck handstand against the wall – VIDEO) 10 to 20-second froggy or tuck handstand (Chest facing the wall – VIDEO) 15 prone PPT pulses & hold (VIDEO) 20 Handstand shoulder taps (back facing the wall)

Rest 1 to 2-minutes between each round

Core conditioning complex (VIDEO) – 3 rounds of: 10 Supine PPT leg raises 10 Alternating Supine windshield wipers 10 Alternating elbow plank arm reaches 10 Elbow plank knees to elbows 10 Elbow side plank with reach outs (each side)

(no rest b/t each exercise)

Rest 30 to 60-seconds between each round