General: 15:00
1:00 Bike or Row
25ft. Forward bear crawl
25ft. Backward bear crawl
25ft. Lateral bear crawl
25ft. Lateral bear crawl
2 rounds
__________
:30 couch stretch right leg
:30 couch stretch left leg
__________
5 inch worm
20 Walking straight leg kicks
10 Burpees with no push up
10 Supine hamstring kicks (each) Link: – YouTube
___________
Specific: 10:00
5 Empty barbell deadlifts
4×3 Building in load to prepare for first working set of 5.
(18:00)
Deadlift
Every 3:00 x 6 sets
5-4-3-2-10-10
RXConditioning: (5:00)
Tabata American kettlebell swing
:20 max reps
:10 rest
8 rounds
53/35lb.
Intermediate:
Tabata American kettlebell swing
:20 max reps
:10 rest
8 rounds
35/20lb.
Baseline:
Tabata American kettlebell swing
:20 max reps
:10 rest
8 rounds
15/10lb.
(3:00)
2:00 max abmat sit up
3:00 Easy Bike
10 Fire hydrant; each leg (– YouTube)
10 Quadruped kick back (each leg) (Quadruped Kickbacks)
5 Quadruped Hip CARS (Quadruped Hip CARs)
3:00 Easy Ski or Row
:30 Half kneeling thoracic rotation (wall) Half Kneeling Thoracic Rotation (Open / Wall))
:30 Half kneeling thoracic rotation (opposite side)
1:00 bottom squat hold
3:00 easy Row or Ski
50ft Bear crawl forward
50ft. Bear crawl backward
50ft. Lateral lunge
2 rounds
Today we go heavy! We have touch loads through this week with the barbell, but today the end goal is to increase strength. This means that all sets listed should be “working” sets. The goal is to start heavy, stay heavy and see what we can move. The end outcome will be an increased output over time–and a fitter body! The descending reps should start at 5 around 75% or more if possible, then the load should go up each set down through the heavy double. As we finish the heavy set of 2, we will then take 55-60% of that load and finish with 2 sets of 10 touch and go deadlifts. The lifts will go every 3:00 to keep us consistent with rest and time availability. After we conclude our final set of 10, we get into our short burst of conditioning for the day! We will get after Dr.Tabata’s design for increased power output by going for broke for :20 at a time with a KB load that you can go unbroken with. This :20 of work partnered with :10 of rest will last for 8 rounds and the score is the total number of swings accomplished!