Newbie Reassessments & KB EMOM – Thursday, February 2 (O4W)

Old 4th Ward
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Thursday:

Workout:

Newbie reassessment

200 Singles

Then:

10 push-ups

15 situps

20 squat

Repeat 1 time

 

200 Singles

 

Vets:

Posterior Gains:

 

Deadlifts – 

3 sets of 14 reps (increase weight next set if you successfully make it to 14 reps) choose either one.

 

OR

 

Pull-ups: 3 sets
1. 3 x hang from bar with shoulders packed in hollow body position – (max hold OR 30 sec – shorter of the 2)

 

  1. 2 x Flexed Arm Hang (hollow body position and control descent – this way you get a negative in there) (max hold)

 

  1. 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:

KB EMOM (5 min each w/2 min rest b/t) – EMOM 5 reps of the heavy weighted exercise followed by as many reps as possible of the body weight exercise for the remainder of the minute.

  1. Front squat (50/35, 40/25, 30/15) – squats

 

  1. Push-press (40/30, 30/25, 20/15) – Push-ups

 

  1. 2 KB Suitcase step back lunge/leg (same as PP) – Superman

 

  1. Man Maker w/ no push-up (3 reps/reg row if needed) – 2 KB Rack hold

 

Finish With Mobility Board: Pick which area they have an issue & start there

-Wall hip flexor stretch 2 min each leg

– T-Spine mobility :30 each side– Bretzel

 

– Band Shoulder#1 & 2 (2 min/arm/stretch) from video