A – PREP
2 Rounds
– 8 L/R Glute Bridge Windmills
– 5 L/R Quadruped Rows
B – RAMP
Shuffle Lateral Drill
C – CONDITION
You will do 15 jacks, then the 2 reps for KB work. Then 15 Jacks, then 4 reps… work to 8, then reverse. Keep doing that pattern.
15-20m AMRAP
15 Predator Jacks
2-4-6-8 DB/KB Core Row / KB Clean & Press / KB Gun Slingers (cap53)(cap35)
D – STRENGTH
WEEK 4
STR: 3-6×3, (optional) then either 50% for max reps or 1-3 heavy singles.
HYP: 4-6×12, (optional) then 50% for max reps.
If you want extra cardio, add in 2-4 rounds of Tabata after each lift and follow STR protocol.
*If doing Cleans or Landmine Clean and Press, always do 3 explosive reps, no matter what protocol.
E – ASSISTANCE
GPP
3×10 DB Paused Ring Rows
3×10 KB 1 and 1/2 Squats
3×10 L/R Banded Slow Bicycles
| ADV UPPER 3×8-12 DB Chest Presses 3×12-15 DB Flys 3×12 DB Row |
ADV LOWER 3×6-8 Front Foot Elevated Split Squat 3×5-10 Nordic Hamstring Curls 3×12 KB Good Mornings |
ADV POWER 3×3 L/R SA KB Clean and STRICT Press 5×5 KB Swing 3×3 Standing Rotational MB Punch to Floor |
ADV BACK 3x Max Pullups 3×15 Seal Rows 3×10 DB Shoulder Presses |