These are the four sessions for Week Two.
- PENT
- Turkish GetUps
- 5 TGUs w/ #KB (ea side)
- 3 TGUs w/ ##KB (ea side)
- 1 TGUs w/ ###KB (ea side)
- Repeat for 15 minutes.
- Ex: 5R, 5L, 3R, 3L, 1R, 1L, 5R, 5L......
- HEX
- "30/30" format for 24 minutes (30 seconds of work, followed by 30 seconds of recovery, 30 seconds of another exercise, 30 seconds of recovery, 30 seconds of the first exercise....)
- First 8 minutes: Pushups and ##KB swings
- Next 8 minutes: #KB F8H and #KB situps
- Last 8 minutes: Air Squats and Inverted Rows
- SE7EN
- 3 minute bouts of max rep one-handed G2OA (AKA Snatch Test) with 3 minutes of recovery between each (total of 15 minutes)
- Use ###KB for first interval.
- Use ##KB for second interval.
- Use #KB for third interval.
- KB must move from tapping ground to locked-out overhead on each rep.
- OCTA
- 25 Pullups (or 50 IRs)
- 50 #KB Front Squats
- 50 ##KB Push Press (25 ea side, can be partitioned)
- 50 Situps
- 50 ##KB Deadlifts
- 50 Walking Lunge Steps (no load)
- 50 Pushups
- 25 Pullups (or 50 IRs)
Go hard.
3 comments:
If you are falling behind, don't sweat. Keep plugging away one session at a time. Don't skip around or cherrypick. I'd rather see you finish the whole program, than try to keep pace with the 4 sessions per week schedule.
hi lou, on the se7en is it 15 mins on each hand or 15 mins total.
octa did it in 26.49
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