Week 5 Training 2

EMOM 6

1: 40 sec Cat & cow
2: 40 sec Cossack squat
3: 40 sec Rocking push ups

2 rounds

10 x Single leg bodyweight Hip thrust (left leg)
10 x Single leg bodyweight Hip thrust (right leg)
10 x Pull aparts
10 x Scapula pull ups

A) Clean complex

5 sets of: 1 x Hip clean + 1 x Hang clean + 1 x Clean

Comment: Do some warm up sets and then build up in weight over the 5 sets. You decide whether you are doing Squat or Power clean.

b) Kipping Handstand Push ups

4 sets of: 4 reps Tempo Handstand push ups (3 sec down)

Rest 2-3 min between sets

Comment: Go 3 sec down and then do a kipping handstand push up if possible.
Use plates and ab-mats so it enables you to complete

3 rounds

800 m run
500 m row
300 m ski erg

Comment: Not for time. It’s deload week. You just have to move.

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