Wk 2 – April. 23
Monday – Bsq Int/Varied + DODL/Speed + RDL ECC + Skills/Gym
A. Back Squat @ 40×1, 8-10 reps x 3 sets, 3-4 min b/t
B. Double Overhand No Hook Grip Deadlift @ 11×1, 2 reps @ 64% every 30 sec x 10 sets – focus is speed off the floor
C. Barbell Romanian Deadlift @ 40×1, 10-8-6, 2:30 min b/t
D. 3sets:
L-Sit Variations: paralettes, rings, hanging, top of box, hollow rocks – roughly 10-30 sec of work
+
Jumping Ring Muscle Ups, Kipping Pull-Up Drills, Kipping Toes to Bar/Toes to Ring – 3-10 reps
+
Half-Kneeling DB Press @ 42×2, 6-8 tough reps/arm
Rest as needed b/t
E. 800-1600m Running @ EZ x 1 set (up to 10ish min of running)
Earned, Not Given