Week 11
Day 1
- Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
- Activation: cross crawl x10 each, segmental rolls x3 each
- Intensification: KB bottoms-up clean to rack walk for time 3X10s each
- Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.
Circuit 1:
- One-armed KB clean
- Contralateral reverse lunge
- Half-kneeling hip flexor stretch with dowel X10
Circuit 2:
- Goblet squat (level 3)
- Double KB bent over row
- Hitchhiker X10
Metabolic Conditioning: 19 reps KB swings, EMOM 5 minutes
Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed
Day 2
- Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
- Activation: cross crawl x10 each, segmental rolls x3 each
- Intensification: KB bottoms-up clean to to rack walk for time (3x10sec ea)
- Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.
Circuit 1:
- KB contralateral single-leg deadlift (weight in hand opposite working leg)
- Resisted hardstyle push up (elevate feet)
- Rocking X10 + KB halos X5
Circuit 2:
- KB goblet squat (level 3)
- KB alternating renegade row
- Hitchhiker X10 + hip flexor stretch with dowel X10
Metabolic Conditioning: sprinting, spin bike, or elliptical machine 6/10 resistance level (6x20:10)
Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed
Day 3
- Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
- Activation: cross crawl x10 each, segmental rolls x3 each
- Intensification: KB bottoms-up clean to rack walk for time 3X10s each
- Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.
Circuit 1:
- One-armed KB clean
- Contralateral reverse lunge
- Half-kneeling hip flexor stretch with dowel X10
Circuit 2:
- Goblet squat (level 3)
- Double KB bent over row
- Hitchhiker X10
Metabolic Conditioning: 19 reps KB swings, EMOM 5 minutes
Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed
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