Friday, June 1, 2018

edited May 30 in Adults
WARM-UP:
3x
20 walking lunges 
20 dumbbell Romanian deadlifts
20 single-leg banded leg extensions each leg 
1:00 bike 

STRENGTH:
Deadlift

CONDITIONING:
Advanced 
AMRAP in 10:00 
10 deadlifts, 225#/155#
10 kettlebell swings, 24kg/16kg 
10 toes-to-bar 

Intermediate
AMRAP in 10:00 
10 deadlifts, 165#-205#/115#-135#
10 kettlebell swings, 16kg-24kg/12kg-16kg 
10 toes-to-bar 

Beginner
AMRAP in 10:00 
10 deadlifts, 24kg kettlebell-75# barbell
10 kettlebell swings, 8kg-12kg 
10 hanging leg lifts 

ACCESSORY:
Advanced
5x
15 banded hamstring curls 
15 kettlebell goblet squats 

Intermediate
4x
15 banded hamstring curls 
15 kettlebell goblet squats 

Beginner
3x
10-15 banded hamstring curls 
10-15 kettlebell goblet or air squats 

MOBILITY:
3x
2:00 pigeon pose each side 
2:00 barbell hamstring smash 
2:00 hamstring floss 

Comments

  • Deads
    505# x 3 all-time pr

    Modified class workout w/Big D
    10:00 AMRAP
    10 deads, 225#
    10 kb swings, 24kg
    20 leg lifts over pad (shoulder modification)
    7 rds + 10 deads + 8 swings

  • edited June 2
    Deadlift
    175# 3 x 6 (+10 from last week)

    10:00 AMRAP
    10 deadlift 155#
    10 kb swings 35#
    10 toes 2 bar
    4 rounds + 3 deads

    4x
    10 t-bar rows 45# (heavier next time)
    5 wide grip pull ups

    Then
    4.35 easy trail miles 40:36

  • STRENGTH:
    Deadlift 5 x 285, 3 x 325,  360 x 5

    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 50#
     6 rounds + 3 passes & 8 squats

    MOBILITY:
    foam roll back
    barbell quad smash
  • Deadlifts 
    3x6 @10# more than last week 290#

    CONDITIONING:
    AMRAP in 10:00 
    10 deadlifts, 225#
    10 kettlebell swings, 24kg
    10 toes-to-bar 

    ACCESSORY:
    3x
    15 banded hamstring curls 
    15 kettlebell goblet squats 
    10 paused wheel rollouts 
This discussion has been closed.