Warm-up
200m Jog
20 Banded Good Mornings
30 Sec Static Hang
10 Lateral Banded Walks each way
10 Single Leg Deadlift with a KB each side
10 KB Swings
With an empty barbell
10 Romanian Deadlifts
10 Deadlifts
Begin building to 80% for the working sets.
Strength and Skill
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 3 reps @ 80% of 1-RM Remember that the deadlift is an internal torque (IT) movement! A double-overhand grip is highly recommended and will allow you to find the proper muscle activation (plus save you from problems down the road).
FITNESS 200813
For time:
800 Meter Run
80 Alternating Reverse Lunges with KB/DB Farmer’s Carry
800 Meter Run
PERFORMANCE 200813
For time:
800 Meter Run
80 Alternating Reverse Lunges with KB/DB Farmer’s Carry (24/16 kg)
800 Meter Run
Time cap of 14 minutes.
At Home Recovery Workout
Complete as many rounds and reps possible, performed at 75-80%, in 30 minutes of:
200 Meter Run OR 50 Smurf Jacks
60 seconds of Front Leaning Rest
200 Meter Run OR 50 Mountain Climbers
30 Superman Punches
200 Meter Run OR 50 Smurf Jacks
15 Side Plank Reach Throughs Per Side
200 Meter Run OR 50 Mountain Climbers
30 Alternating Hang Dumbbell Snatch
Mobility
Banded Hamstrings
Roll Posterior
LAX to feet and glutes
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