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MONDAY 171211

Warm-up:

Individual…

Row or Bike 2 minutes

Crossover symmetry

20 Banded good mornings

Group…

15 Leg Swings

10 Dislocates

15 Good Mornings

Ostrich Walks Down

Butt kickers back

Zombie walks down

High Knees Back

Review Zombie Deadlift setup

 

***On the first day of Christmas the coaches gave to me…..a new 1 rep max deadlift.

Strength and Skill:

Deadlift x 3 reps (with PERFECT posture and mechanics) @ 2 sec desend
* Set 1 – 50%  x 5 reps
* Set 2 – 75% x 3 reps
* Set 3 – 85% x 2 reps
* Set 4 – 90-95%  x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight for 1-RM

Rest exactly 2 minutes between lifts over 75% of your 1-RM.

Take 16 minutes to complete.

Fitness:

For time:

Row 1000 Meters
20 Burpees Over the Concept 2 Erg
40 Thrusters (45/35 lbs)

 

Performance:

“Jackie”

For time:
1000 Meter Row
50 Thrusters (45/35 lbs)
30 Pull-Ups

12 minute cap.

 

Mobility:

Mash Lats on roller

Roll Posterior

Mash Quads

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