1st session:
kb drills warm-up
4 rounds (flow style):
12 one arm bench press
10 kb halos
8 rotational kb snatch
6 strict crossbody knee-to-elbow
4 one-arm push-ups
20m kb farmer's carry
2nd session:
quadruped walk forward, backward, sideways,
*10 hollow rocks between
3 rounds:
5 forearm plank arm extensions
8 low ring rows
5 minutes shoulder movem
1st session
10 minutes:
10 Burpees High Jump
ME Cuban Press (weaker arm - match number with other)
10 Single Arm Ring Rows (per arm)
a) Standing DB Strict Press build to 8 RM
4x8 @ 80% into 15-30 sec. Chin Over Bar Hold
Rest 90 sec.
b) 4 x Alternating DB Bent Over Row @ 22.5/15 kg
into 2 min. recovery pace PVC Strict Press
Rest 60 sec.
c) Strict Cindy (pairs, IGYG, try to go unbroken rounds, if not decrease reps, keep difficulty high)
2nd session
3 rounds:
1 minute AB
10 ring rows
10 squats
10 broad jumps
10 single-leg glute bridges (per leg)
1 minute wall-sit w/arm slides (angels)
Superset A x 4/rest 90 sec.:
Suitcase RNT Reverse Lunge, 6-8/leg, 2020
Single Arm DB Upright Row, 6-8/arm, 3111
Superset B x 4/rest 90 sec.:
20 DB Walking Lunges (one db overhead, one on shoulder, 10 lunges/side)
Dual DB Row, minimum 10 reps, 2121
30-45 sec. Ring Plank
AMRAP 10 minutes:
40 m KB Front Rack Carry
10 KB FR Squats
20 m KB FR Lunges
40 m KB Farmers Carry
*try to go UB
Thera-band Shoulder Work
WARMUP & OPTIMISATION:
Company's legal name: CF59 LTD
Company's registered number: 09262907
Company’s registered address: Unit 3 Hutchins Close, London, United Kingdom E15 2JE
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