Today we get after some heavy pulling/hinging and some bounding, with no upper body stress. This is a couplet that allows for high output but still involves lower body interference. Your lungs and heart may feel ready for more work after the deadlifts; however, the legs may tell you a different story. The fatigue and lactate that will accumulate during both movements in the legs will leave a “heavy” feeling–be sure to pull those knees high on each of the first box jumps of each round.
1:00 shuttle run
1:00 Row
3 rounds
__________
3 inch worm
4 No push up burpee
5 Broad jump
2 rounds
__________
3 Deadlift
3 Box jump + step down (building in height)
3 rounds
Every 3:00 x 5 sets
Execute 3 touch and go deadlifts.
Through these 5 sets build to a heavy 3 for the day!
RXConditioning:
21-15-9
Deadlift (275/195lb.)
Box Jump Over (24/20)
For time.
Intermediate:
21-15-9
Deadlift (185/125lb.)
Box Jump Over (24/20)
For time.
Baseline:
21-15-9
Deadlift (65/45lb.)
Box Jump Over (20 or custom height plate)
For time.
3×10-15 lateral side bend each side (KB or DB)
Rest as needed.
*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 Bike
100ft Bear crawl forward
100ft. Bear crawl backward
100ft. Lateral lunge
5:00 Easy Ski or Row
20 Scorpion stretch
:30 Kneeling lat/Tricep stretch (Kneeling Thoracic Extension/Lat Stretch)
30 Kneeling banded twist each side Kneeling Band Oblique Twist
5:00 easy Row or Ski
:30 Half kneeling thoracic rotation (wall) (Half Kneeling Thoracic Rotation (Open / Wall))
:30 Half kneeling thoracic rotation (opposite side)
1:00 bottom squat hold
2 rounds for quality
