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10 Min Cardio of your choice
:20 Weighted Plank on Hands
2 Turkish Get Up e/s
25ft Banded Lateral Walk (each way)
10 Goblet Squats
20 Band Pull Aparts
10 PVC Pipe Pass Throughs
10 Deadbug Overhead Let Downs
10 Prone Y/s
*Deadbug Overhead Let Down- https://youtu.be/0TMozQmQJwo
*Turkish Get Up- https://youtu.be/0bWRPC49-KI
*Weighted Plank – https://youtu.be/QRsP9MtaySU
*Prone Y’s- https://youtu.be/w1AWGKubE5U
*Band Pull Apart- https://youtu.be/MnDpmNYUjbc
5 Push Up + Jumping Pull-Up OR Jumping Chest to Bar
50ft Farmers Carry
*Scale Up: 5 Ring Muscle Up Transitions or RMU
*Farmer’s carry go heavy (at least the 53# KBS if you can!)
18-24-30 Power Cleans
Between each round 100ft Philly carry.
*Perform 9 HSPU, 18 Cleans, 27 Pistols then a carry. Then 12/24/35 etc.
Time Cap: 18 Minutes
*Rx PC Weight is 135# – choose a weight you can do 4-6 cleans in a minute
*If you don’t have pistols yet pick one of these scales: https://youtu.be/8cYoeVyx3FI Or perform as reverse lunges.
*If you’re not doing HSPU yet then do heavy DB Push Press
*Philly Carry- https://youtu.be/Uyg0SIv8vEc
Spend 10-15 minutes rolling out everything. Hopefully your body has adjusted to the program, but today give it some extra TLC- it deserves it!
————–Hormones and Training—————
Follicular Phase – Days 1-7
Okay, it’s comp day. We tell you sometimes its okay to chill. Today, be excited to see what you can do DESPITE your hormones.
Follicular Phase- Days 8-14
Lets. Freaking. GOOOOOO!!!
Luteal Phase – Days 15-21
Eat your carbs, drink your water, and settle in.
Luteal Phase- Days 22-28
If you’re cray cray, use it and take it out on the barbell. If you just want to cry, find the beast inside and ask her for some support. You got this.