EMOM for 4 rounds:
Pallof press left
Pallof press right
Hip extension hold on box with friend
Hip extension hold vice versa

A,
3 Squat Cleans@102/70kg

Every 1 min for 5 mins.

Touch and go reps.

B,
Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy single within 5 sets.

C,
10 rounds for time of:
3 Ring Muscle-ups
5 Toes-to-rings
30 Double Unders

Goal: sub 15 mins

D,
Each for distance:
Assault Bike: 3x 5 mins

Rest 3 mins between efforts.

E,
For quality:
Dead Hang, 3 mins

Every time you break complete:
2 Wall Walks

1-2 Wall Walks- pause 3 secs at the top of each rep (no more than 6 breaks)

2020.10.27.
A: Snatch triples 3x3 @75% of snatch
B: Clean doubles + Power jerk 3x3 @80% of clean
C: 10’Emom: Snatch pull 50-60-70-80-90-100% + 4x3 @110% of snatch

15 minutes to drill the press to handstand

Then,

15 minutes to build to a heavy single power snatch

3 rounds
8 back squats BW
8 box jumps 75cm/60cm
8 strict pull ups
8 strict ring dips

For every year until Kenna is 6 years old, add 1 rep to every movement.
From there on Kenna will make the movements harder.

A,
5 rounds for quality of:
Monostructural Cardio, 3 mins
5 Back Squats, pick load

Monostructural Cardio- Bike or Row; RPE 6-7/10
Back Squats- 75-85% 1RM

B,
5 rounds for quality of:
Farmer Carry, pick load, 15m
Hand Over Hand Sled Pull, pick load, 15m
Rest 2 mins

Farmer Carry- heavy
Low Impact/Recovery
same but with moderate weight

C,
Hip Extension 10-10-10, using heaviest weight per set
Reverse Hyper 20-20-20, using heaviest weight per set

Reverse Hyper- recovery weight

AM: 30 min
90 s. run/60 s. walk
4.25 km, 7.10 min/km
HR 123/160

PM: 140 min
Warm up for 20 min

1.BCTB
- BFLY x 25
- BCTB x 20 (singles)

2.Back squat
5x75 % - 67.5
4x80 % - 70
4x85 % - 72.5
3x87-90 % - 75
5x70 % - 62.5
New set every 2 min

3.Supersets
- Not done

4.Metcon
3x5 min on, 3 min off:
10 Chest to bar > 10 pull ups
20 OHS 30 kg barbell > 25 kg
30 cal Row
40 DU
Reps: 102 + 103 + 101 = 3 rounds + 6 pull ups

135 min
Warm up for 20 min

1.BMU
- BMU 10x2

2.Clean & Jerk complex
A. 4 x every 90 s.
3 TNG clean
x 70-75 %
- 50 50 52.5 52.5 kg

B. Jerk
Every 90 s. x 4
2 Push jerk + 2 TNG Split jerk
x 65-70 %
- 42.5 45 45 45 kg

3.Metcon
4 rounds for time:
7 Deadlift 50 kg - 35 kg
7 Hang power clean
7 Front squat
1000 m Bike erg
Time: 12.57

4.Core
3 rounds of 30 s. work, 30 s. rest:
1. V-ups
2. Side plank hold, R
3. Side plank hold, L

OPTIONAL COOL DOWN
2-3 SETS
:30 Wrist Flexion Stretch (Palms Up)
1:00 Foam Roll your choice
:30 Wrist Extension Stretch (Palms Down)
1:00 Slow Glute Bridge-Ups
-Rest as Needed b/t Sets-

5 Sets:
1 Min Mod (85rpm)
1 Min Easy Recovery
*No rest between sets.

-Rest 1 Min-

4x (20 Sec Standing Sprint on HIGH Damper, 40 Sec Easy Recovery)
2 Min Easy (65-70 RPM)
4x (20 Sec Standing Sprint on HIGHER Damper, 40 Sec Easy Recovery)
2 Min Easy (65-70 RPM)
4x (20 Sec Standing Sprint on HIGHEST Damper, 40 Sec Easy Recovery)
2 Min Easy (65-70 RPM)

-Rest 1 Min-

5 Sets
1 Min Mod (85 RPM)
1 Min Easy Recovery
*No rest between sets.