PREP AND PURPOSE
This week will be LAT and LUMBAR week: we’re playing with some external torque work, and we’ll look to understand the difference between structural issues in the low back and feeling the lumbar erectors come online.
5m Flow
60′ Crawl
3 Rounds of:
– 10/10 Deadbugs
– 50 Pec Stick Flutter Kicks
– 10 Hinge Band Lat Pulls
MondayP
Strength 20m
2x10m
A. 3-8 Seesaw Z-Presses; 5-10 Zane Rows; 30s Active Hang
B. 8-12 Sandbag Deadlifts; 25 Pec Presses; 25 Band-Resist Lat Presses
Conditioning
Partners: C2 Triathalon; 3x4m+1
Max Calories; 60s Sets; Isometric Holds in Rest (Plank, Farmers, Overhead)
Tuesday
Prehab: 2 Rounds (8m)
– 20 Pullaparts, 10 Pullovers
– 2×30′ Monster Walk (Glute Med) and 10 Tempo Band Squats
Endurance Intervals
5x5x30/10 (Pure Conditioning: 4x5x30/10)
– DB/KB Thrusters
– Plank Shoulder Taps
– Sandbag Over Shoulder
– Loaded Step-Ups
– Rear Lunges
Chassis Integrity
Coach/Athlete Choice
Wednesday
Strength 25m
2x12m
A. 5-15 TRX Rows; 20 OH Pullaparts; 5 Explosive ET Squats
B. 5-15 Yates Rows; 8/8 Lat Presses; 5 ET KB Swings
Conditioning
Partners; PUSH10; IGYG
– 3 C+P
– 5 SB Squats
– 10 SB Step-ups
Thursday & Friday
Strength I (12m)
Reverse Ladders (8/5/3)
Bilateral Hinge Row
Bilateral Military Press
Strength II (12m)
Max Rounds
10/10 IT Hammer Curls
10 Overhead Tricep Extension
20 Pullaparts
Conditioning: StrongFit Special
AMRAP8, Partners IGYG
– 5 HDSB Squats & 20m HDSB Carry