Mobility

Hip Focus Week!

Level 2 hip CARs. These aim to force any compensation patterns out when doing regular hip CARs, and force the head of the femur to rotate more into the hip joint! These get pretty tasty, so stay strong and create maximal tension when performing! Perform 4 sets of 3 reps.

Mobility: Hip IR PAILs/RAILs 2mins passive hold PAILs: Ramp up from 10%-100% /Hold 100% for 10secs RAILs: Reverse contraction for 10secs Relax into new range of motion Repeat 1x.

Hip IR End range lift offs: Perform a 6min AMRAP working on both legs, the aim is to develop strength and control in the new range of motion moved into when performing PAILs/RAILs

No Equipment Ninjas

Using your 10RM for each:

Handstand Push Up 15 x 1

pistol squats 12 x 2

pull up 10 x 3

Reps do not need to be tempo but the pistols are deadstop. Handstand push-ups are back facing.

You can perform the sets as a circuit (e.g 1 HSPU then 2 pistol Squats then 3 pull-ups X 15 sets, or as individual sets)

Single Arm Samurai

5 Rounds

1 get up each arm

5/5 snatches

10 Russian swings

(2min rest)

*if ur using a light kettlebell up the reps if needed

Full Kit Wankers

Bench

Using your 5RM from last week.

You will add 2.5kg in total, and warm up to this weight.

e.g. your 5RM was 40kg, you will warm up to 42.5kg.

Then complete 4sets of 2 reps with 20 sec rest in between. Rest 2 minutes then repeat. so you will have completed 2 cluster sets at 42.5kg.

WOD

Gymnastics floor progressions

then:

EMOM for 12min:

5 single arm snatch max rep overhead lunge same arm

alternate arms each round