SWOD
ME
Overhead Squat
Warm-up sets: x5 x5 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3-3.5 minutes b/w sets
SE
Seated Low Row w/ Band
Warm-up sets: just a few sets of a few reps to get to your band strength
Work sets: x8 x8 x8 x8 (keeping with same reps so increase band tension)
Rest time: 1.5-2 minutes b/w sets
RE
Band Goodmornings (lots of hip power and speed)
Warm-ups sets: same as above
Work sets: x25 x25 x25 (increase band tension as well)
Rest time: 60 seconds b/w sets
CWOD
AMRAP in 6 minutes of:
Weighted Duck Walks w/ Plate, 20 steps
20 Hollow Rocks
Use 35#/25# plate for walks.
Post all results to comments.
Exactly as is in the video but with a bumper in tow. I recommend hugging it across the chest but it's up to you in the end.
6 comments:
@Home workout
ME
Double KBs Overhead Squat 2x16kg 2 sec hold @ bottom 5x5
SE
Double 24kg KB Row 2 sec hold @ top. 4x8
RE
Double 24kg KBs RDL 3x20
CWOD
AMRAP in 6 minutes of:
Weighted Duck Walks 2x12kg KBs in rack position
20 Hollow Rocks
6 rds + 13 steps.
A very interesting day!
OHS:
warm up: 40,50,60kg
work:80,90failed,90,95, 100kg PR!
Seated low row with fat dark blue and fat red band 4sets x 8reps. Last 2 sets just barely made it.
Band Goodmornings:
25 reps x 3 sets with
fat blue band 6.35cm wide and purple band 2.85cm wide.
last reps were really making me work. hams, hipflexors and rear were feeling it.
directly after good morn. did the CWOD: duck walks and hollow rocks.
During the 3rd round, I got really hardcore stomach cramps. After training the evening groups I attempted this again.
Still had a few cramps. But got through this with 4rounds.
Sneaky!
Thank's Ricky!
overhead squat 33,53,58,63,,worksets63,68,73,77,82 seated row blue/green bands goodmornings green band
Overhead Squat
Work sets: 196x1 204x1 216x1 230x1 242x1 (PR)
SE
Seated Low Row w/ Band
Work sets: x8 x8 x8 x8 (Fat Green)
RE
Band Goodmornings
Work sets: x25 x25 x25 (Green,Orange)
CWOD
AMRAP in 6 minutes of:
Weighted Duck Walks w/ Plate, 20 steps
20 Hollow Rocks
(44lb plate 7 rounds)
"Hips are going to hurt from this one!"
OH Squat
WU 5x88 3x110 2x132
WS 142,164,174,184,198(fail)
Band Rows
8 across Green,2 Blue, Tan
Band Good Mornings
Green,Blue,Tan,Purple
25 Across
OH squat
WU:33/53/63
77/82/87/97/102
Band Rows
green and blue bands
goodmornings
green bands
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