April 2, 2019 Week 8 Day 2

Core (9 Minutes)

A.

9 EMOM

  1. 20 Kipping Knees to Chest
  2. Supine Overhead Plate lifts x 15/12/10 —–Use 25/10 lbs
  3. V Ups/ Single Leg V Up/ Tuck Up/ Tuck Wraps x 20

Strength (24 Minutes)

A.

10 EMOM

  1. Deadlift x 4 @ 80%

B.

Every 75 seconds x 3 sets

  1. 20 Hip Extension/ Reverse Hyper from box
  2. 60/45/35 second weighted Plank*

*Use a weighted belt if possible and let the KB hang from the below you. Your hands and feet should be on a box and the kettlebell hang below in the middle.

C.

Every 30 seconds x 4 sets (4 Minutes)

  1. Front Racked Kettlebell Lunges/ Front racked Split Squat Lunges/ Farmer Carry Split Squat x 12 total

Men – 20/18/16 kg

Women – 16/14/12 kg

      2. Russian Kettlebell Swings/ Kettlebell Deadlifts x 12

Conditioning (10 Minutes)

A.

  1. 40 Bear Hug Squats (60/50/40 lbs)
  2. 30 Kipping Pull ups/15 Strict/ 15  Banded/ 30 Jumping Chest to bar/ 30 Ring Row
  3. 30 Bear Hug Squats (60/50/40 lbs)
  4. 20 Kipping Pull ups/ 10 Strict/ 10  Banded/ 20 Jumping Chest to bar/ 20 Ring Row
  5. 30 Bear Hug Squats (60/50/40 lbs)
  6. 10 Kipping Pull ups/ 5 Strict/ 5  Banded/ 10 Jumping Chest to bar/ 10 Ring Row

Additional Strength + Conditioning Options

High Intensity Interval Training (10 Minutes)

A.

Testing

1A. 35 seconds of Ground to overhead / Front Squat @ elite weights/ Muscle clean/ DB Hang Clean + press @¼ of elite x max reps

25 second of rest

1B. 35 seconds of Jumping Muscle up/ Strict Pull Ups/Banded Pull Ups/ Jumping Pull Ups x max reps

25 seconds of rest

1C. 35 seconds of Strict Handstand ups/ Banded HSPU/ Negative/ Heavy L Sit Press x max reps

Men – 115/95/75

Women – 75/65/55 lbs

*Heavier weight this week. Since it’s a squat clean, you can get under more weight.

When the clock hits 3:00

6 EMOM

  1. The reps you achieved during exercise 1A
  2. The reps you achieved during exercise 1B
  3. The reps you achieved during exercise 1C

Example: If you achieved 8 ground to overhead  during the initial test when you do your 6 EMOM you would perform 8 reps each set.

Rowing Intervals (45 Minutes)

A.

Every 15 minutes x 3 sets complete:

  1. Row 3000/2400/2100 Meters

Goal time:

Level One (3000 Meters) – 11:12

Level Two (2400 Meters) – 10:15

Level Three ( 2100 Meters) – 10:12

Level One

Minute 1-4 Row @ 2:00

Minute 4-8 @ 1:52

Minute 8 – completion – 1:48

Level Two

Minute 1-4 Row @ 2:16

Minute 4-8 @ 2:08

Minute 8 – completion – 2:04

Level Three

Minute 1-4 Row @ 2:44

Minute 4-8 @ 2:26

Minute 8 – completion – 2:20

Same distance as March 29 (wk7 da5) with pacing intervals.

K Squared Fitness