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FRIDAY 180126

Warm-up:

Individual…

Banded Hamstrings

15 Banded Good Mornings

Monster Walks

Group…

Zombie Walks Down

High Knees back

10 Scorpions

Samson Lunges Down

Butt Kickers Back

12 KB Romanian Deadlifts medium weight

12 Russian KB Swings

12 Goblet Squats

Review the Deadlift position

 

Strength and Skill:

Take 18 minutes to build to today’s 1-RM Deadlift

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

 

Fitness:

Complete as many rounds and reps as possible in 8 minutes of:
10 Calories of Assault Bike (or Rowing)
20 Russian Kettlebell Swings

 

Performance:

Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (225/155 lbs)
12 Box Jump-Overs (24″/20″)

 

Mobility:

LAX to plantar fascia and glutes

Roll Posterior

Stretch calves/achilles

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