Posterior Gains & 4 Min Intetvals – Monday, January 30 (O4W)

Monday:

Workout:
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)

2. 2 x Flexed Arm Hang (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:

AMRAP: Groups of 4 (if needed for equipment) : 4 RNDS :40/:20 = 16 Min Running clock

– Push Ups
– KB Swings R(60+/40+) W(45+/ 35+) B(40+/30+)
– KB Headcutters R(40+/30+)W(35+25+)B(30+/20+) https://www.youtube.com/watch?v=2ON6X7q5K78

– TRX Hamstring Curls

2 min rest & demos

4 RNDS :40/:20 = 12 Min Running clock
– Single leg DL (switch legs each round)
– Single arm OH carry (width of gym)
– Bear crawl