Blog Search

Accessory Work 10.31 – 11.6

By: 0

Day 1:
10 sets:
5 Strict Pull-Ups (add weight if possible)
5 Strict Ring Dips (banded if needed)
15 Second Bumper Plate Pinch Hold
rest as needed

Single Arm Plank x 90 seconds/side

300m Sandbag Carry Unbroken (same weight as last week)

Ido Portal Squat Routine 2.0

Day 2:
4 sets (not for time):
10 Beat Swings
1 minute Handstand Hold (UB if possible)
10 Pike HSPU off Box
rest as needed

4 sets:
5 Snatch Balance (5-10% heavier than last week)
rest as needed – focus on weight distrubtuion in catch

4 sets:
SL Glute Bridge x 10-12/leg rest 1 minute

Every 2 minutes x 20 minutes (AHAP)
4 Sandbag Cleans
4 Sandbag Squats
4 Sandbag Presses
100′ Sandbag Carry

10 minute clock
Foam Roll Lats/Pecs/T-Spine