General Warm Up (5-12)
3 rounds:
1:00 Bike (:30 easy, :20 moderate, :10 hard)
10-10-10 Banded Complex
10 Single Leg Glute Bridge (each side)
Specific Warm Up (12-27)
Deadlift:
5 Hips to Above Knee (Focus on bending over)
5 Hips to Above Knee then Below Knee (focus on knees getting out of the way as they go from above to below knee)
5 Hips to Above knee, then below knee then mid shin
5 Normal Deadlift
+
5 Tempo Situps (:02 lower)
5 Normal Situps
(30-38)
Every 2:00 x 4 sets
4 Deadlifts at 80-85% 1rm.
*Reset on each lift, no touch and go reps today. Goal is to build a strength and speed off the floor that mimicks the demand of enhancing 1rm.
RX (42-50)
30-20-10
Deadlift (225/155lb.)
60-40-20
Abmat Sit Up
For time.
Goal: Sub 6:00
Cap: 8:00
Intermediate
30-20-10
Deadlift (185/125lb.)
60-40-20
Sit Up
For time.
Baseline
30-20-10
Deadlift (35/15lb.)
30-20-10
Sit Up (hold band attached to rig for assisted sit up)
For time.
(54-60)
1:00 Foam Roll IT Band (each side
1:00 Foam Roll Glutes (each side)
glutes:
(0-5)
Today we pull heavy from the floor. The goal is to continue to fight for improvements on the load we can pull from the floor. We won’t simply do that by going through the motions. Load up the barbell. Reset on each rep, meaning that you can lower the bar to the ground, reset while keeping the hands on the bar then pull it again. NO touch and go reps today. Why? Because, real strength. Plus, we give you plenty of reps in the workout to practice the touch and go cycling of the barbell. The barbell in the conditioning should be significantly lighter than the loads you were lifting for strength work, and if they aren’t then you should scale more. The sit ups can be done with an abmat, but if you don’t have one that is still RX’d. Swing the arms, sit up fast and get back to the barbell–this workout is to be FAST.