A) 4 sets/super set:
6 Box squats
8 e.l Double kb single leg deadlifts
6 e.a Half kneeling single kb/db shoulder press
-20min cap-
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B) 5min AMRAP:
2 – 4 – 6 – 8 etc Thrusters @L1=25/15kg – L2=35/25kg – L3=43/30kg
1 – 2 – 3 – 4 etc C2b
-1min rest-
5min AMRAP:
2 – 4 – 6 – 8 etc Power snatches
1 – 2 – 3 – 4 etc Lateral burpees
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C) Tabata:
L-sit leg lever over kb (seated)
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Notes:
Part A – For the box squats we are looking at setting a height that is ideally below parallel (if not then bang on 90 degrees) and also getting all of our weight on to the box. Even though we are getting our weight on to the box we still want to make sure we keep our core engaged and our upper back switched on.
For the single leg deadlifts we want to make sure that we get a bend in the leg we are standing on so not to turn it into a RDL. Trying to keep our hips square as we hinge.
For the half kneeling press we are looking at balancing on one knee and the opposite foot. If we are on our left knee we are pressing with our left arm and vice versa. Keeping butt and core engaged.
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Part B – For our conditioning we have two pieces and both are in a ladder form (increasing in reps every round), barbell movements go up by 2 reps every round while the body weight movements go up by 1 rep every round. The reps are very low to start with but don’t let this lure you in to a pace that will backfire sooner than you think…. it’s 5mins of only two movements and as the reps get higher on the barbell this equals more time under tension and more and more work load. So smooth and steady at the start to help you moving consistently across the board will be key.
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Part C – Some quick core work to wrap up the session. While we are seated we have a kb out front of you, hands on floor, with feet to the side of the kb you will then lift your feet over the kb to other side to touch the floor then repeat this for the 20 sec duration. Try to make sure you “touch” the floor with your heels and not just let your feet drop to the floor. Also the further back you lean the easier will become.
