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Level 4- 08/03/2021

Warm-up

4 rounds:
2 min row light
1 min row hard
hard = 1000cal/hr +

then…3 rounds:
Snatch warm up x 1 time through
Jump to squat from floor x 5
KB snatch x 5 each arm
Snatch Warm Up- https://youtu.be/UjeQtA50R7c

Damn Baby! (Time)

For Time
21-15-9
DB Hang Power Clean @35#
DB Burpees

The Ninja (16 Rounds for reps)

4 rounds:
:45 Bike Cals
Rest :15
:45 Toes to Bar
Rest :15
:45 Row Cals
Rest :15
:45 Box Jump Overs
Rest 1:15

You MUST increase reps each round.

This workout should hurt- pick something uncomfortable at the beginning (75-80% effort) with some room to improve each round.

Cool Down

Forearm Smash w/barbell – 2 min e/s
Foam Roll back, quads, hamstrings – 2 min e/s
*Quads- https://youtu.be/QY5R14p7GJw
*Hamstrings- https://youtu.be/3aGdzTlVPWs
*Back- https://youtu.be/cj_7Hwv2ksw
*forearms- https://youtu.be/Phshpt5Cido

————–Hormones and Training—————

Follicular Phase – Days 1-7

Week One (Period Week)
Get sweaty before your metcon. Row, do some box jump overs, and make sure you’re super warm. This will help with your mental space as you go.

Remember, this is test week. You choose to push hard because you know that you can.

Follicular Phase- Days 8-14

Week Two
This is THE week to enjoy relatively chill hormones (until day 14/15 when testosterone spikes). Use it to your advantage- can you approach the day with confidence, well fed and well rested, and maybe even PR your lifts?

Luteal Phase – Days 15-21

Week One (start of high hormone)
You are going to want your carbs again today. It’s that kind of week actually. So eat, and hydrate. And send it.

Luteal Phase- Days 22-28

Week Two (PMS Week)
Refer above about carbs. And make sure you’re hydrated. If you’re feeling clumsy, take a minute to settle your mind and visualize crushing these movements. Your body is in fact still under your control.

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