Thursday, May 24, 2018

WARM-UP:
4x
10 dumbbell side bends each side
1:00 banded hamstring stretch each leg 
1:00 hamstring floss each leg 
10 dumbbell deadlifts

STRENGTH:
Deadlift

CONDITIONING:
Death by 3 hillbilly prowler passes and dumbbell pile squats
*Prowler passes stay constant; squats start at 5 reps and increase by 2 reps every minute until failure
Advanced – 70#/45#
Intermediate – 50#/30#
Beginner – 10#-25#

ACCESSORY:
Advanced
3x
25 banded hamstring curls 
25 banded pull-throughs 

Intermediate
3x
20 banded hamstring curls 
20 banded pull-throughs 

Beginner
3x
10-15 banded hamstring curls 
10-15 banded pull-throughs 

MOBILITY:
3x 
1:00 lacrosse ball in traps 
1:00 lacrosse ball in shoulders
2:00 foam roll lats 

Comments

  • Deadlifts 
    3x6 280#

    CONDITIONING:
    Death by 3 hillbilly prowler passes and dumbbell pile squats 
    *Prowler passes stay constant; squats start at 5 reps and increase by 2 reps every minute until failure 
    55#

    3x
    25 Banded Hamstring Curls
    10 Good Mornings
    95#
  • Deadlift 75%
    165# 3 x 6

    Death by 3 hillbilly prowler passes and dumbbell pile squats 
    *Prowler passes stay constant; squats start at 5 reps and increase by 2 reps every minute until failure
    Advanced – 70#/45#
    45# 7 rounds plus 17

    Close-grip cable lat pull-down
    12-14-16-18-20 reps*

    Wide-grip cable lat pull-down (use neutral-grip handles)
    12-14-16-18-20 reps*

    * Start heavy; drop weight each set

    75#, 70, 60, 55, 50

    3 x 25 banded hamstring curls


  • WARM-UP: 3x
    2:00 (row on 1st round, run next 2)
    1:00 plank hold 
    20 arm circles forward and backward 
    10 dumbbell lateral delt flys 

    STRENGTH:
    Shoulder press 3 x 110, 125, 140

    CONDITIONING:
    Advanced
    AMRAP in 12:00 10:00
    5 power snatches, 75#
    10 push presses, 75#
    100-meter run 
    4 weak rounds

    ACCESSORY: 4x
    10 seated dumbbell shoulder presses
    20 banded triceps press-downs
     
    MOBILITY: 2x
    2:00 happy baby 
    2:00 frog stretch 
    1:00 V-sit stretch 
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