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My Instagram: https://www.instagram.com/natacha.oceane/
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Hey my friends! I wanted to break down my workouts for this week, talking through the exercises I picked, technique cues I’m thinking about and how I listen to my body when I’m training to decide on how intense or frequently to train! I hope you enjoy!!
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Dynamic full body:
– Alt single arm dumbbell snatches: 2 x 10-15 per side
– Landmine alternating thrusters: 3 x 8-15 reps
– Standing rotational row: 3 x 12-15 reps
– Squat hold ball chest throw: 3 x 30s
– Alt single arm cleans: 4 x 20 total reps (10 per side)
– Goodmorning to row: 2 x 12 reps
– X Pulldown: 2 x 16 pers
– Kneeling squat jump to box jump: 3 x 10-12 reps
Upper body:
– Weighted pull ups: 4 x 10kg to failure, 1 x 5kg to failure, 1 x bodyweight to failure
– Bench press / chest press: 4 x 5-8 reps
– Weighted push ups: 2 x (10kg to failure, bw close to failure)
– Handstand drills (shoulder taps): 3 x 10-15 taps
– Tempo single arm mowers: 3 x 10-15 reps per side
– Pike push ups: 3 x 10 reps
– Half-kneeling anti-rotation cable press: 2 x 16 reps per side
– Tricep dips: 2 sets to failure
Lower body (w/o w Mario):
– Reverse lunges: 5 x 10-12 (5-6 per side)
– Jumping bulgarian split squat: 2 x 10-16 per side
– Single arm stiff leg deadlift: 2 x 10-15 per side
– Open leg walking lunges: 4 x 8-12reps
– Hip thrusts w/ band superset with hip abductions: 8-16 reps
– Leg press: 3 x 8-12 reps
– Sleds: 4 x 20m (mid-speed run)
Skill full body:
– Assisted one arm press-ups: 3 x max per side
– Half handstand drill: 2 x 8 per side
– Ring inverted deadlift: 3 x 6-10
– Bosu leg complex: 3 x full complex per side. Please don’t jump straight into these if you’re new to them (: Holding a TRX and starting on stable ground is perfect for getting the complex, developing full mobility and strength through each single leg squat first!
– Pistol squats: 3 x (10 x 10kg, 10 x 5kg, 10 x bw)
– Muscle ups: 2 x failure
– One leg rotational throw: 2 x 12-16 per side
– Forward kick sits: 4 x 20-25