General (6:00)
1:00 bike
1:00 10 banded good morning + 10 hollow rock
2 rounds
________
Specific (10:00)
5 inch worm
5 hip down push up
5 thread the needle each side (thread the needle)
10 Spiderman stretch (5 each)
__________
5 deadlift
2×5 deadlift (building barbell to strength work)
Every 2:00 x 5
Execute 2 touch and go deadlifts (building throughout to a heavy double. If you feel good, start heavy and stay heavy, if you feel a bit slow or tired, be sure to at least build past the workout weight you select today.)
RXConditioning
12/9 cal bike
6 deadlifts (315/225lb.)
2:00 rest
6 rounds for time
Intermediate
12/9 cal bike
6 deadlifts (225/155lb.)
2:00 rest
6 rounds for time
Baseline
12/9 cal bike
10 deadlifts (35/20lb.KB)
2:00 rest
6 rounds for time
1:00 pancake stretch
1:00 splits right leg forward
1:00 splits left leg forward
5 Cobra (hip down push ups)
3 inch worms
6 Spiderman
8 Scorpion
2 rounds
2:00 easy bike
25ft. Crab crawl forward
25ft. Crab crawl backward
25ft. Bear crawl right
25ft. Bear crawl left
2 rounds
2:00 easy row
25ft. Banded monster walk forward
25ft. Banded monster walk backward
25ft. Banded monster walk lateral right
25ft. Banded monster walk lateral left
2 rounds
2:00 easy jump rope (any variation of choice)
10 kneeling single arm KB or DB overhead press right
10 kneeling single arm KB or DB overhead press left
10 Single arm upright row right
10 Single arm upright row left
20 Banded good morning
2 rounds
For quality
Today is a big lower body emphasis day! We build to some heavy deadlift reps in strength work which can be approached however you decide is best, basing it on how you feel. Then for conditioning, today it is high intensity and sprint based intervals. The goal is to bike a bit of an aggressive pace so you can get to the deadlift bar and execute those reps under a bit of fatigue. Select a workout weight that you can do in 2 sets max and optimally start by going unbroken.