Long week! This will be a week we focus on longer time domains, we will have some heavy lifting to get done but overall the domains will be build out a touch more to develop more local muscle stamina and general endurance. It’ll allow for intensity to throttle down just a touch and get great adaptations on less physical stress!
3:00 row or Bike
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20 jumping jack
10 pass through (PVC)
10 Band pull through (band at rig, pull under legs, band between legs, mimic KB Swing posture)
3 rounds
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5 push up (clapping if possible)
7 KB Swing (build each round)
3 rounds for quality
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prep bench press station for strength work.
Execute 8 challenging reps. )
RXConditioning:
1:00 max reps bench press (135/85lb.)
1:00 max box jump (step down) (24/20’)
1:00 max cal Bike
1:00 max Russian KB Swing (70/53lb.)
1:00 max Cal Row
1:00 Rest
5 rounds
Intermediate:
1:00 max reps bench press (95/55lb.)
1:00 max box jump (step down) (20/14’)
1:00 max cal Bike
1:00 max Russian KB Swing (53/35lb.)
1:00 max Cal Row
1:00 Rest
5 rounds
Baseline:
1:00 max reps bench press (75/45lb.)
1:00 max box jump (step down) (12/6’)
1:00 max cal Bike
1:00 max Russian KB Swing (35/20lb.)
1:00 max Cal Row
1:00 Rest
5 rounds
1:00 pigeon stretch each leg
1:00 chest stretch (rig or wall) each side
