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A. 5-5-5-5-5 Deadlift, last set at 80% 1 RM B. For time: 30 Burpee Box Jumps

15 minute Row Legs up the wall – 30 seconds Child’s pose – 30 seconds These workouts were created by Nicole Crawford at Breakingmuscle.com.  Check out here article here: https://breakingmuscle.com/womens-fitness/12-weeks-of-workouts-to-rebuild-after-diastasis-recti

Shoulder Press, Push Press, Push Jerk Work in singles to 90% of 1RM, then complete at least 3 singles at 90% 1RM.

3 Rounds: Australian pull up x 10 Crawling (hands and knees) – 1 minute Plank against the wall – 20 seconds Wall ball x 10 – Use a light ball for these. They shouldn’t kill you. Wall push up x 15 Side plank x 10 seconds per side B. 10 minute Row Legs up the…

Front Squat Work up to 90% of 1 RM in singles. Then: 3 rounds of: 5 HSPUs 10 Pull-ups 15 Toe to bar

2 Series of 2 sets. All out efforts of 45 sec row for max strokes.  Rest 3-5 minutes between sets, 20 minutes between series.

A. Clean, Push Press, Strict Weighted Pull-up.  Work up in singles to a heavy lift.  Try to finish with 90% 1RM.  You may try for a PR if you are feeling good. B. Select KB you can perfectly and powerfully swing for 15-20 reps (I’m doing 2 pood).  Do maximally powerful sets of 7 reps…

80% x 5/3 (reps/sets) Apply the cycle listed to the following exercises: -Front Squat -Bench Press – Hammer Row Rest for 5 minutes between sets.  Do not tri-set or superset.

A. Gymnastics: ~10 a very easy practice, pick a couple of things to work on. B. Clean, Push Press, Strict Weighted Pull-up. Light Lifts Practice: Do 5-10 perfect singles with ~ 70% 1RM in the lifts you will be maxing next week. C. Max Power Endurance: This is a light day.  Do 75% of Monday’s…

Box Jumps, Ring Dips, Wall-balls 30-45 min easy practice high-rep exercises. – Do not exceed 50% of your max reps – Do not exceed mild local fatigue in the end of a set – Must pass talk test before next set