1. Warm-up
Floss Hips, before class
Then
2 Steady Rounds:
15 Double Kettlebell Push Press
15 Ab Mat Sit Ups
15 Burpees to 6″ Target
2a. Strength
Back Squat 5×5 @60%
2b. Strength
Neutral Grip Rest Pause Dumbbell Strict Press
Dumbbell weight 25% of Strict Press max (each DB)
**Use the same weight from Week 4 and beat all of your scores.
What is rest pause? Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.
3. Met-Con
3 Rounds for Time:
21 Push Press 95/65lbs
400 meter run
15 Toes to Bar
After completing pieces 1-3, Please choose ONE of the following based on perceived weaknesses.
4b. Strength Accessory
Dumbbell Bench – 4×8
Heavier than week 4
Don’t have heavier DB’s? 4×10-12
4c. Gymnastics Accessory
3 Rounds:
:30 Max Pistols
Rest :30
:30 Right Leg Pistol Hold
Rest :30
:30 Max Pistols
Rest :30
:30 Left Leg Pistol Hold
Rest 3 Minutes
Leave a Reply