A – PREP
3 Rounds
– 5 Seated Box Jumps
– 8 L/R Low to High Band Wood Chops
B – RAMP
Runng Form Drills – High Knee Skips, Butt Kickers, Ankle Drill, Skippings, High Knee Running, Foreleg Extension Marching, Straight Leg Running, High Knee Bounce Skips, Ankle Bounce and Bounding.
C – CONDITION
15-20m AMRAP
3 Rounds
10 KB Swings (35-70)(26-53)
12/9c Bike
10 Spiderman Pushups
then 1 Round
:60s Weighted Plank
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 Rows
3×10 2DB Front Squats
3×10 L/R Half Kneeling Pallof Press
| 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 |
F- FINISHER
5m of KB L-Sit Practice