Monday – June 3, 2019 (20190603)

[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [/tabcontainer] [tabcontent]

[tab]Level 1

Tabata (8 Rds, alt:)

Hollow Holds

Bicycle

Rvs Crunch

Plank

 

Straight into:

10!

Double Kb Push Press

Knee raises

 

Then,

4 kb front rack, down and back

[/tab]

[tab]Level 2

Tabata (8 Rds, alt:)

Hollow Holds

Bicycle

Rvs Crunch

Plank

 

Straight into:

10!

Double Kb Push Press 35/18

L-Raises

 

Then,

4 kb front rack, down and back

[/tab]

[tab]Level 3

Tabata (8 Rds, alt:)

Hollow Holds

Bicycle

Rvs Crunch

Plank

 

Straight into:

10!

Double Kb Push Press 44/28

T2B

 

Then,

4 kb front rack, down and back

[/tab]

[tab]Level 4 Rx

Tabata (8 Rds, alt:)

Hollow Holds

Bicycle

Rvs Crunch

Plank

 

Straight into:

10!

Double Kb Push Press 53/35

T2B

 

Then,

4 kb front rack, down and back

 

[/tab]

[tab]Motivation

 

[/tab]

[tab]Strength

Strict HSPU

5 sets x 50% + 1

*same progression for scaled

 

Strict Press 4 x 15 @55-60%

*rest :60-:90s/set

*aim to add #2.5-10lbs/wk

 

[/tab] [/tabcontent] [/tabs]

Mobility: Banded Hammie extentions.

 

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Friday July 3rd, 2020 (20200703)

Level 1 Every 1 min for 10 mins, alternating between: 40 Jump Ropes 20 Kettlebell Swings, 26/18#  Level 2 Every 1 min for 10 mins,