Core, Strength, & Conditioning – Monday, February 27 (O4W)

Monday:

Workout:
Posterior Gains:
Deadlifts –
4 sets of 6 reps (increase weight next set if you successfully make it to 8 reps) choose either one.

OR

Pull-ups:

1. 2 x hang from bar with shoulders packed in hollow body position – (max hold OR 30 sec – shorter of the 2)

2. 2 x Flexed Arm Hang Over Bar (hollow body position and control descent – this way you get a negative in there) (max hold)

3. Full ROM pullups (unassisted, with band, or jungle gym; break into multiple sets as needed to get prescribed reps) (R-20, W-15, B-10)

Then:
Station 1 – Core:
TRX Tabata ( 2 min each exercise – 8 min total)
– Plank
– Atomic push-up (knees to chest no push-up or push-up plank hold)
– Mountain climbers
– Hamstring curls

Station 2 – Strength:
EMOM, 8 Minutes
• Min 1: 6 – 2KB Clean to Thruster (or single bell/head cutter)
• Min 2: 6 – 2KB Clean to Thruster (or single bell)
• Min 3: 6 – 2KB Clean to Thruster (or single bell)
• Min 4: REST
• Min 5: 10 Push press (same weight as thruster if possible)
• Min 6: 10 Push press (same weight )
• Min 7: 10 Push press (same weight)
• Min 8: Rest & get ready to rotate to next station

Station 3 – Conditioning: Rowing or run – Choose 1
Row: 6 x 200m, :20 rest between set
Run AMRAP: 1 lap, walk 30m (to cone 15m out and back, repeat run)