Today is a heavy day, but it is much more than that. Be aware of what is built into the warm up and cool down and understand that each day is made of much more than the listed work for the “focus”. Yes we go heavy–but first we move fast and jump high, and after we condition all the musculature that stabilizes our trunk (aka the core). Start heavy and stay heavy relative to what the rep scheme demands, your goal today is to amass as much load moved in every listed set!
3:00 bike or row
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25ft. High knee walk
25ft. High side pull (groin stretch)
25ft. High knee shin up (hip/glute stretch)
25ft. Forward lunge + overhead reach
25ft. Backward lunge + overhead reach
25ft. High knees (run, lots of reps, no rush)
25ft. Butt kickers (run, lots of reps, no rush)
100ft. Lateral shuffle (¼ squat height)
__________
5 Vertical jumps for max height
5 Tuck jumps with soft landing (jump high tuck knees into chest)
5 Squat jump for max height
Rest as needed between each jump listed above and between movement types.
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4×5 Deadlifts building to opening set of 10.
RX, Intermediate, Baseline “Heavy Day”
Deadlift
10-7-5-3-5-7-10
Every 3:00 execute 1 set for 7 intervals. Goal today is to maximize load moved on each set.
