Sasha

Tues 5-4-22

Chin-up test:

- Max reps in 1 unbroken set

Chin-up variation:

0 - Band-assisted 3 - 2 - 1 - 1

<10 - max minus 1 rep each set

>10 - max minus 2 reps each set

>20 - max minus 4 reps each set

Strength - 4 sets of:

- Chin-up variation

- Seated DB shoulder-press x 8-12

- Floor back extensions x 6-10

- Rolling toe-touch x 6

Conditioning circuit 2x10 mins (30 on/30 off) of:

- DB Hollow skull crushers x 15-20 (1st min)

- Prowler at RPE 7 (2nd min)

- Alternating side-toss (3rd min)

- Bike/Row at RPE 7 (4th min)

- DB pull-through x 10 per side (5th min)

*2 mins rest between sets

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HFCU: Max, -1, -1, Same >5 Weighted chin-up 5RM >1 Bodyweight <1 Band-supported 1.5 chin-up Strength accessory - 3 sets of: - Back extension hold x 30 sec. - Band overhead tricep extension x 10-15 -

Wednesday 24-4-24

Conditioning finisher - 3 rounds of: - KB swings x 20 - Burpee x 10 Mobility cool-down - 1 round of: - Toe-touch hold x 30 sec. + wide toe-touch hold x 30 sec. - Bench hip-flexor stretch x 30 sec. p/s

Tuesday 23-4-24

HFCU - Max, -1, -1, -1, -1 >5 Weighted chin-up >1 Bodyweight <1 Band-supported 1.5 chin-up Recovery Conditioning Circuits - 3x7 mins at RPE 6: 1. Landmine shoulder-to-shoulder press x 8 p/s (2-3 RIR)