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WEDNESDAY 170628

Warm-up:

Individual…

Row 500m

15 Leg Swings

15 Back Extensions on the GHD

Group….

15 Good mornings

15 Trunk twists

15 Matrix Turns

Ostrich Walks down

High Knees Back

Deadlift Review

 

Strength and Skill:

Deadlift
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 2 minutes between lifts

Perform these with PERFECT posture and mechanics.

Take 18 minutes to complete.

Fitness:

“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps or Step-Ups
7 Burpees
7 Kettlebell Swings

 

Performance:

“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/20″)
7 Burpees
7 Kettlebell Swings (24/16 kg)

 

Mobility:

Roll Posterior

LAX to Glutes

Banded Hamstrings

 

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