Performed strength exercises in this workout.
|
Mobility - Crab hold, up and down
·
|
 5 reps |
|  |  |
|
Mobility - Kosack squat
·
|
8 reps |
| | |
|
Mobility - Thoracic extension on bench
·
|
6 reps |
| | |
|
Scapular pushups
· Shoulders
|
6 reps |
| | |
|
Pull aparts behind the neck - Resistance band
· Shoulders
|
8 reps |
| | |
|
Kip swing
· Abs, Shoulders
|
3 reps |
| | |
|
Lateral line jumps, one foot
·
|
10 reps |
| | |
|
Lateral line jumps, one foot
·
|
10 reps |
| | |
|
Mobility - Crab hold, up and down
·
|
5 reps |
| | |
|
Mobility - Kosack squat
·
|
8 reps |
| | |
|
Mobility - Thoracic extension on bench
·
|
6 reps |
| | |
|
Scapular pushups
· Shoulders
|
6 reps |
| | |
|
Pull aparts behind the neck - Resistance band
· Shoulders
|
8 reps |
| | |
|
Kip swing
· Abs, Shoulders
|
2 reps |
| | |
|
Lateral line jumps, one foot
·
|
10 reps |
| | |
|
Lateral line jumps, one foot
·
|
10 reps |
| | |
|
Clean, hang (above knee) - Barbell
· Back, Back of thigh
|
3 x 40.0 kg |
| | |
|
Clean, hang (above knee) - Barbell
· Back, Back of thigh
|
3 x 40.0 kg |
| | |
|
Clean, hang (above knee) - Barbell
· Back, Back of thigh
|
3 x 40.0 kg |
| | |
|
Clean, hang (above knee) - Barbell
· Back, Back of thigh
|
3 x 40.0 kg |
| | |
|
Clean, hang (above knee) - Barbell
· Back, Back of thigh
|
3 x 40.0 kg |
| | |
|
Clean, hang (above knee) - Barbell
· Back, Back of thigh
|
3 x 40.0 kg |
| | |
|
Clean pull - Barbell
· Back
|
3 x 60.0 kg |
| | |
|
Shoulder press - dumbbells
· Shoulders
|
8 x 12.5 kg |
| | |
|
Clean pull - Barbell
· Back
|
3 x 62.5 kg |
| | |
|
Shoulder press - dumbbells
· Shoulders
|
8 x 12.5 kg |
| | |
|
Clean pull - Barbell
· Back
|
3 x 62.5 kg |
| | |
|
Shoulder press - dumbbells
· Shoulders
|
8 x 12.5 kg |
| | |
|
Front squat - Barbell
· Legs
|
5 x 47.5 kg |
| | |
|
Wall balls
· Legs
|
12 x 6.4 kg |
| | |
|
Front squat - Barbell
· Legs
|
5 x 47.5 kg |
| | |
|
Wall balls
· Legs
|
12 x 6.4 kg |
| | |
|
Front squat - Barbell
· Legs
|
5 x 47.5 kg |
| | |
|
Wall balls
· Legs
|
12 x 6.4 kg |
| | |
|
Walking lunges, DBs down & OH
· Legs
|
8 x 18.5 kg |
| | |
|
Knees to elbows/TTB, kipped, foot on box
· Abs, Shoulders
|
3 reps |
| | |
|
Walking lunges, DBs down & OH
· Legs
|
8 reps |
| | |
|
Pullup on box - Bar
· Back, Biceps
|
5 reps |
| | |
|
Medball situp
· Abs
|
10 x 4.5 kg |
| | |
|
Ring support hold
· Abs
|
 10 seconds |
| | |
|
Clean & jerk, hang, double dumbbells
· Other
|
10 x 12.5 kg |
| | |
|
Walking lunges, DBs down & OH
· Legs
|
8 x 18.5 kg |
| | |
|
Knees to elbows/TTB, kipped, foot on box
· Abs, Shoulders
|
3 reps |
| | |
|
Walking lunges, DBs down & OH
· Legs
|
8 x 18.5 kg |
| | |
|
Pullup on box - Bar
· Back, Biceps
|
5 reps |
| | |
|
Medball situp
· Abs
|
10 x 4.5 kg |
| | |
|
Ring support hold
· Abs
|
10 seconds |
| | |
|
Clean & jerk, hang, double dumbbells
· Other
|
10 x 12.5 kg |
| | |
|
Walking lunges, DBs down & OH
· Legs
|
8 x 18.5 kg |
| | |
|
Walking lunges, DBs down & OH
· Legs
|
8 reps |
| | |
|
Pullup on box - Bar
· Back, Biceps
|
5 reps |
| | |
|
Medball situp
· Abs
|
10 reps |
| | |
|
Ring support hold
· Abs
|
10 seconds |
| | |
|
Clean & jerk, hang, double dumbbells
· Other
|
10 reps |
| | |
