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Accessory Work 10.24 – 10.30

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Day 1:
4 sets:
100m Farmers Carry (70/53)
rest 30 Seconds
Max UB Strict Pull-Ups
rest 30 Seconds
Max Push-Ups 1 minute
rest 3 minutes after each set

Weighted Plank – Accumulate 3 minutes (45/25)

300m Sandbag Carry 100/80 (only 2 drops allowed)

Ido Portal Squat Routine 1.0

Day 2:
4 sets:
10 Beat Swings
rest 30 seconds
30 Second Belly to Wall HS Hold (only toes touching)
rest 30 seconds
2 Handstand Walk Around Box From Pike Position (1/side)
rest 3 minutes – https://youtu.be/k0jLK_b6Lt0

4 sets:
5 Heaving Snatch Balance (light – about 5-10% heavier than last week)
rest as needed – focus on upright torso

Tabata Sorenson Hold – 8 intervals

6 rounds:
5 Sandbag Cleans
5 Sandbag Squats
5 Sandbag Push Press

5 minutes of Back Bridge Work and Progressions
*work on progressions, holds etc. depending on where you are with these*
Goal is opening T-Spine and Pecs with this movement