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THURSDAY 200813

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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