Monday
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
1/1 Arm Bar
5/5 Halos
20 sec prying GSQ
Strength
6/6 TGU
Work Capacity
Double Kettlebells
You go, I go
1 clean + 2 press + 1 squat
1 clean + 3 press + 1 squat
1 clean + 6 press + 1 squat
2 cleans + 1 press + 1 squat
3 cleans + 1 press + 1 squat
6 cleans + 1 press + 1 squat
1 clean + 1 press + 2 squats
1 clean + 1 press + 3 squats
1 clean + 1 press + 6 squats
Yes, you saw this complex last week, but we're adding an extra rep this week. Instead of 2-3-5 on your moving target sequence (as you did last week), we are doing 2-3-6 this week. Little tweaks add up to big progress in the long run!
Durability
30-20-30-20 KBS
2 min/2 min couch stretch