General Warm Up (5-12)
Partner Up
P1) :30 Row (pace gets faster each time)
P2) :30 Single Leg Glute Bridge (right), :30 Banded March :30 Single Leg Glute Bridge (left), :30 Plate Ground to Overhead
*P1 will row while P2 is doing glute bridge. Once :30 is done, partners will rotate so now P2 is rowing and P1 is doing glute bridge Rotate again and move on to row and banded march and so on
Banded march:
*Can also put band around hips, cross over and step on it and do the same thing instead of holding it
Specific Warm Up (12-22)
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 starting load
(25-35)
Every 2:30 x 4 sets
Deadlift
2-2-2-2 (reset on each rep, these are not touch and go)
RX (40-55)
Every 3:00 x 5 sets
10 Deadlift (Body weight/ 80% BW)
12/9 Cal Ski
10 Deadlift
For time.
Intermediate
Every 3:00 x 5 sets
10 Deadlift (75%BW/ 60%BW)
10/7 Cal Ski
10 Deadlift
For time.
Baseline
Every 3:00 x 5 sets
10 Deadlift (50%BW/ 40% BW)
7/5 Cal Ski
10 Deadlift
For time.
(58-60)
:30-1:00 Hamstring Stretch against rig (each side)
hamstring stretch:
5 Rounds (not for time):
20 alternating step-ups
2:00 easy row
20 Cossack squat (10 each side)
20 controlled ab mat sit-ups
10 Lateral bridge raise each side
10 single leg glute bridges each side
20 Banded face pull
1:00 plank
(0-5)
Deadlift day. This is your final opportunity to build before next week’s re testing. Go heavy and focus on quality reps. Reset between each rep while maintaining control of the bar on the way down. Keep your hands on the bar, settle at the bottom, then go again.
For the conditioning, reduce the barbell load significantly. If you are not taking enough weight off from your strength work, scale it further so you can move fast and stay unbroken early. This is meant to feel like sprint style intervals. Fast efforts, quick transitions, and minimal drop off.