Strength & Mobility
3-4 sets
cossack squat x 4-6/side @ 31×1 tempo
supine shoulder flexion x 4/side with :04 descent on each rep
standing side bend x 10-15/side
Notes
The Cossack squat can be performed with just bodyweight if necessary. It can also be loaded with a a plate held with arms extended in front of your body, a kettlebell or dumbbell goblet style, or a bar on the back rack. Prioritize a full range of motion at the prescribed tempo and do not sacrifice this to add more weight or progress to a different style of loading the movement. Once you hare the ROM down, only go up in weight after you reached the top end of the rep range one each set the previous week.
Be sure to maintain control on the descent of the supine shoulder flexion and keep the range of motion pain free throughout. Pick a weight that allows you to keep the tempo. Do not allow the ribs to flare up.
Keep the trunk and glutes tight and the hips and shoulders squared forward as you perform your side bends. start to feel out th movement and increase in load as you become more comfortable. Take 2-3 seconds to reach the bottom of the range of motion throughout. Once you hare the ROM down, only go up in weight after you reached the top end of the rep range one each set the previous weeek.
Conditioning
AMRAP 4min
3 Devil Press
25ft db front rack walking lunge
rest 2min
AMRAP 4min
6 db front squat
3 shuttle runs
rest 2min
AMRAP 4min
4 db power cleans
8 box jump overs
Notes
Today’s workout is three 4-minute AMRAPs separated by 2 minutes of rest. The first AMRAP is 3 devil press and 25ft of dumbbell front rack walking lunges. The second AMRAP is 6 dumbbell front squats and 3 shuttle runs. The final AMRAP is 4 dumbbell power cleans and 8 box jump overs. Your score is the total amount of rounds and reps completed across all 3 AMRAPs.
Use a single set of dumbbells for the whole workout. You should be able to do each of the dumbbell movements unbroken, so base the weight off of the most challenging movement for you.
Choose a safe height for your box jumpovers that allows you to move smoothly through the 8 reps without hesitation or risk of failing.