Posterior dominance. Today we dive head first into posterior strength + conditioning. The sets of deadlifts listed should be working sets, so be sure to allow for adequate build up reps to allow that to be our reality. In today’s conditioning, burn it down with sprint style intervals only separated by 1:00 rest. The key is to really focus on finding a load that, after the strength training, allows your focus to be highly cyclical and high intensity.
400m Run
________
10 stationary high knees
10 stationary butt kickers
5 broad jumps (building in distance each round)
3 rounds
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10 standing single leg high kick (5 each)
10 light Russian KB swing
2 rounds
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Deadlift prep
Every 3:00 x 5 sets
All working sets. 80-90% 1rm is the load goal.
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RXConditioning
100m Run
10 Body weight deadlifts
1:00 Rest
5 rounds for time
Scale to be able to hit the load in 2 sets or less. The reps should not be slow or contrived, scale for lighter vs. slower reps. The stimulus here is about a fast run and a fast set of deadlifts.
Intermediate
100m Run
10 Deadlifts – 70% of body weight
1:00 Rest
5 rounds for time
Scale to be able to hit the load in 2 sets or less. The reps should not be slow or contrived, scale for lighter vs. slower reps. The stimulus here is about a fast run and a fast set of deadlifts.
Baseline
100m Run
10 Deadlifts – Unbroken
1:00 Rest
5 rounds for time
Scale to be able to hit the load in 2 sets or less. The reps should not be slow or contrived, scale for lighter vs. slower reps. The stimulus here is about a fast run and a fast set of deadlifts.
1:00 foam roll glutes and hamstrings each leg
+
2:00 pigeon stretch each leg
*This can be done any day of the week, no coach needed. It is designed for members who are feeling sore and beat up but would like to come into the gym and can have available space to move.
5:00 Easy Run
20 Cossack Slide Link: Cossack slide
10 Inch worm
5:00 Easy Bike
30 Hollow Rock
30 Kneeling banded twist each side Kneeling Band Oblique Twist
5:00 easy Ski or Row
30 Banded face pull
30 Banded Row
2 rounds for quality
