This 4 week wave will have more of a metabolic feel to it. What this means is our lifting days and GST days will ramp up the pace more than usual through protocols like 1. Tabata 2. Emom (every minute on the minute) 3. Short timed rest intervals.
As far as specific movements are concerned we will focus on straight arm pulling (skin the cat and levers).
Lifts will be quite varied.
Lastly I encourage everyone (unless there’s an injury) to dive into running a little bit more for the month. I feel we should all be able to handle a 5k at any given time.. Furthermore, being skilled with change of direction, acceleration, deceleration, and being explosive is a fundamental part of ‘movement’..
A) calf raises – 150 (3 positions)
B) side step up x 5/side with active hang pulls x 5 – 4 sets
Emom: Back squat x 3 reps, ring row x 5 reps – 10 minutes
Emom: Kettlebell swing x 10 / Burpee x 7 – 10 minutes
Achilles stretch – 2 min per side x 2 sets