Thursday, August 9, 2018

WARM-UP: 
4x
10 good mornings, 45# or less 
10 front squats, 45# or less 
1:00 bottom of the squat hold 
300-meter run

STRENGTH:
Deadlift 

CONDITIONING: 
Advanced
21-15-9 
Front squats, 95#/65#
Sumo deadlift high-pulls, 95#/65#

Intermediate
21-15-9 
Front squats, 75#/55#
Sumo deadlift high-pulls, 75#/55#

Beginner
15-12-9 or 12-9-6
Front squats, 10# dumbbells-55# barbell
Hanging high-pull, 8kg kettlebell-55# barbell

ACCESSORY:
2x 
3:00 
Max double-unders or double-under practice
Rest 1:00 

MOBILITY:
4x
1:00 cobra pose 
1:00 banded hamstring stretch 
1:00 barbell quad smash 

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