Big Boy Stuff.
Week 8 Training 13.08.31
1) 500m Row @ Conversation Pace
2) 2 Rounds:
-15 KB Russian Swings @ 32/24
-10 KB RDL @ 32/24
-10 HR Pushups
-5 Strict Pull-ups
-5 KB Goblet Squat @ 32/24
A. DeadLift (Week 2): 3×10 @ 70% – Rest as needed between sets
Notes: 1) Every rep should be a single but consecutive rep (no touch-and-go reps; no bouncing the bar). 2) Do not drop from the top: lower the bar back to the ground. 3) Set up every rep the exact same way — execute every rep the exact same way.
Start a new movement Every 2 Minutes. **Stay on the clock**
B1. 2×10/10: High Box Step Up – Unweighted
B2. 2×10: Good Morning – Light
B3. 2×10: Weighted Pronated Pull-up – Challenging and UnBroken
Notes: Make sure your technique is dialed in on these movements.
HBSU: When you start, the knee of the leg that is on the box should be higher than your hip. Step up onto the box without using any bounce or assistance from the other leg. Reach full extension on top of the box only using the working leg. Keep your chest up and shoulders back.
PPU: Palms face away from your face. All sets must be challenging, but unbroken.
GM: Back in extension.
Work Capacity: None
– ME False Grip Hold on Pull-up Bar
– ME Hollow Rock for time
– 5 minutes to accumulate as much time and distance handstand walking as possible
6 minutes: Pigeon Stretch
6 minutes: Front Rack Barbell Mobility
6 minutes: Peasant Squat
1) 500m Row @ CP
2) 10 minutes Soft Tissue Work