Mobility
Banded Hamstring Floss x 60 seconds per side
T-Spine Opener x 1-2 minutes
Activation
5-7 Windmills per side (light)
20 DeadBugs
20 Skydivers
Warm-Up
Three rounds of:
10-15 Single Leg Reverse Hypers (each leg)
*If you do not have access to a reverse hyper, perform single leg hip bridges.
100 Foot Farmer Carry
10 Double Kettlebell Deadlifts
A.
Five sets of:
3 Deadlifts @ 75%
Rest 2 minutes
*Do not touch and go.
B.
Four rounds for time of:
21 Deadlifts
15 Toes to Bar
9 Shoulder to Overhead
35-49: 115/85 lbs
50-54: 105/75 lbs
55+:
Three rounds for time of:
21 Deadlifts
15 Toes to Bar
9 Shoulder to Overhead
55-59: 95/65 lbs
60+: 75/55 lbs
C.
Three sets of:
30 Banded Hamstring Curls
60 Seconds of Banded Hip Bridges
Rest 30-60 seconds
Athlete Notes:
Grippy grip grip! Todays workout will challenge your grip so I’d like you all to be strategic about where you break. The barbell is light for those deadlifts but you want to reduce your grips time under tension. I’d suggest breaking up your deadlifts as follows: 11/10 or 8/7/6. The break should be fast and you’re just flashing open your hands to give them a quick rest. You may be a toes-to-bar ninja and can go by feel but for the majority of you I’d recommend starting with a rep scheme of: 8/7 or 5/5/5. Again, the break should be quick and the purpose is to give your hands a short break. Then your shoulder-to-overhead should be unbroken. That is the movement that you want to keep on your shoulders and keep from dropping it mid rep scheme.
And then … for those of you who are testing your limits in training a bit more I’d say go by feel for the entire thing and make a note of your times after each round. Did you drop off? If so, where? How would you approach it differently the next time you did this workout.
Scaling Options for Toes-to-Bar (choose one of the following):
Knees to Chest
Knees to Elbows
V-Ups
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Run Option
Complete:
5 Minute Warm Up Jog
Followed by…
3200 Meters @ 85% Effort of 5k Run
400 Meter Walk
1600 Meters @ 85% Effort of 5k Run