General Warm up: (5-12)
3 rounds:
10 Single Leg Glute Bridge (each side)
10-10-10 Banded Complex
:30 Plank (on elbows)
Specific Warm up: (12-28)
Sumo Deadlift:
5 Mid shin to middle of knee cap
5 Hip to middle of knee cap
5 Segmented Sumo Deadlift (hip to middle knee cap and pause, knee cap to mid shin, then back up, pausing at knee cap on the way up)
5 Normal Speed Sumo Deadlift
KBS:
10 KB Deadlift
8 Hand to hand KBS (switch arms at chest height)
*lightweight
4 Russian Swings (build to workout weight)
(30-50)
Sumo Deadlift
Every 4:00 x 5 sets
5 Sumo Deadlift +
20 Unbroken KB Swing (Russian)
Score today is lowest load moved + lowest KB weight.
Goal is to start heavy and stay heavy.
(53-60)
Reverse Tabata L-sit
8x :10 on/ :20 off
+
:30 Hamstring Stretch against Rig (each side)
hamstring stretch:
Today’s focus is building strength and stamina through the entire posterior chain. You’ll work up to heavy deadlifts before immediately challenging those same muscles with high volume Russian kettlebell swings. The wider stance on the deadlift provides some variation while continuing to strengthen the hips, glutes, hamstrings, and back.
The goal is to attack the deadlifts with heavy, technically sound lifts, transition quickly to the kettlebell swings, and complete all 20 reps unbroken if possible. Once the work is finished, use the remaining time to recover so you are ready to repeat the effort with intensity. Quality movement, minimal transition time, and aggressive execution are the keys to getting the most out of today’s training.