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General Warm Up (5-12)
3 rounds
Row 10/7 Calories
10 Bend and Bow (KB Deadlift for next 2 rounds or last round)
15 Side Plank Hip Taps (each side)
Specific Warm Up (12-25)
Russian Twist:
:20 Hollow Hold
20 Russian Twist (no weight)
10 Russian Twist (workout load)
Deadlift (top down approach):
Start at hips
5 reps from hips to above knee
5 reps from hips to below knee cap (make sure knee gets out of the way and bar doesn’t go around knees)
5 reps of hips to above knee and then to mid shin (pause at above knee before going to mid shin)
5 Normal Speed Deadlift
then…
Build to workout weight
(25-41)
50-40-30-20-10
Deadlift (135/95lb.)
Russian twist (25/15lb.)
Goal: Sub 13:00
Cap: 16:00
Intermediate: 95/65lb, 15/10lb. Make considerations for volume reduction by reps as well.
Baseline: 35/25lb. KB (between legs), sit up (25-20-15-10-5)
(43-58)
3 sets:
15-20 GHD Situps (20-30 V-ups as sub or if waiting for GHD’s)
100′ Sandbag Carry 150/100 (bearhug)
50′ Sled Push (AHAP)
*Aim for a new set every 5:00
(58-60)
:30-1:00 Pigeon Stretch (each side)
5:00 Mobility:
- 10 Cat/Cow
-
5 World’s Greatest Stretch per side
- 10 Banded Pass-Throughs
2 rounds
20:00 Continuous Flow:
3–4 Rounds:
- 10 Air Squats
- 10 Ring Rows
- 10 Light KB Deadlifts
- 10/7 Cal Bike or Row
- 20 Alternating V ups
- 10 Lateral bridge rotations (each side)
(0-5)
Today’s couplet feels like it may in fact take an eternity after the first 2 rounds. The good news is that after the first 2 rounds you are well over half way done with the work prescribed. Due to the volume demand of deadlifts and russian twists athletes must be aware of what is wise and seek advice before pulling the trigger on the load and rep scheme selected. Efficient deadlift cycling is often overlooked, as you lower the bar from the top you should really emphasize delaying the knee bend and sending the butt back to start the bar toward the ground. This all keeps the barbell under your center of mass and doesn’t put unwanted pressure on the low back. If the bar goes around the knee on the way down, it will blow your low back up and you will feel it for days. The load used for all athletes should be something they can certainly cycle for 20+ unbroken reps and then gameplan accordingly.