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FRIDAY 181005

Warm-up:

Individual…

Row 30om

12 Banded Good Mornings

Group…

Butt Kickers Down

Russian Walks Back

Forward fold for 20 sec

Samson Lunges Down

Side Lunges back

12 KB swings

12 Single Leg deadlift with KB

10 KB Jefferson Curls

Review the Deadlift and take 5 to build to 55%

 

Strength and Skill:

Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 80%
*Set 4 – 6 reps @ 90%
*Set 5 – 4 reps @ 95%
*Set 6 – 2 reps @ 100%
Rest 2 minutes between sets.

Please remember, this should be based off of previously tested 1-RM, or your estimated 1-RM from the beginning of this cycle.

Take 12 minutes to complete.

 

Fitness:

Three rounds for time of:
800 Meter Run
40 Cossack Squats
10 Strict Pull-Ups

 

Performance:

Three rounds for time of:
800 Meter Run
40 Cossack Squats (24/16 kg KB Goblet Hold)
20 Pull-Ups

Time cap of 20 minutes.

 

Mobility:

Banded Hamstrings

Couch Stretch

Pigeon Stretch

 

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