Warm Up
20 Fire Hydrants per leg
3 Rounds For Quality
10 Pike Leg Lifts
10 Push-ups
10 Heel Touches
10 Scap Pull-ups
Session 1
Weightlifting
I. Every 2 - 3 mins x 5 sets: Push Jerk
1 x 5 @ 65%
1 x 5 @ 70%
2 x 5 @ 75%
1 x 5 @ 75%+
% based on 1RM Push Jerk
Take the bar off the rack
II. Every 2 mins for 6 sets: Superset
5 Deadlift
10 Barbell Good Mornings
Deadlift- 65-80% 1RM
Good Mornings - Add weight as needed, but follow good technique and positions to optimize posterior chain activation.
Conditioning 1
3 Rounds For Time
750 / 600m cal Bike Erg or Row
30 Wall Balls
Alternative Empty Bar Thrusters
20 Toes-to-bars
Alternative 30 Toes to DBs
RX 30 / 20 lbs
Scaled 20 / 14 lbs
Accessory Work
3 Rounds for Quality
8 L/8 R Tempo Single Leg Box Step Downs, pick height
15 Banded Good Mornings
10 GHD Back Extensions
Alternative Superman Back Extensions
Session 2
(Optional)
Conditioning 2
For Time
50 / 42 cal Row
50 / 42 cal Air Bike or Squat Jumps
Rest 2 mins
42 / 36 cal Row
42 / 36 cal Air Bike or Squat Jumps
Optional continuation...
Rest 2 mins
36 / 30 cal Row
36 / 30 cal Air Bike or Squat Jumps
Rest 2 mins
30 / 24 cal Row
30 / 24 cal Air Bike or Squat Jumps
Cool Down
1 min Scorpion Stretch (L)
1 min Scorpion Stretch (R)
10 Cat & Cow
30 secs Child's Pose
30 secs Thread the needle (R)
30 secs Thread the needle (L)
30 secs Upward Facing Dog
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
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