Activation & Warm-Up
Posterior Chain Mobility Drill x 10 reps per side
into …
Two sets of:
Kettellbell Bracing Warm-Up
Kettlebell Suitcase Deadlift x 10 reps per side
Kettlebell Suitcase Carry (50′ down and back)
Kettlebell Side Band x 10 reps per side
A.
Three sets of:
Deadlift x 1 rep @ 85-90% of 1-RM Deadlift
Rest as needed
Followed by…
Two sets of:
Deadstop Deadlifts for 2 inch deficit x 6 reps
Rest as needed
Build in weight
B.
Three sets of:
Single Leg Kettlebell Deadlift x 15 reps each side
Rest as needed
Banded Hamstring Curl x 40-60 reps
Rest as needed
C.
Against a 90 second clock, perform as many reps as possible of:
4 Wall Walks
16 V-Ups
Max Reps Dumbbell Front Rack Squats in the remaining time
Rest 60 seconds between sets and repeat for a total of FIVE sets.
35-54: 50/35 lbs
55+: 35/20 lbs
D.
Three rounds for completion of:
60 Seconds of Banded Good Mornings
10-12 Dumbbell Arnold Press
Rest 60 seconds
General Training Notes
Heavy deadlifts today but low volume! You’ll take about 10-12 minutes to build to your 85% deadlift and start your working sets. No additional pressing with the deadlifts since 85-90% will take a lot out of you! Then you’ll go into your posterior chain fatigue sets.
You’ll finish with some sprintervals! Please adhere to the Games standards for V-Ups: Each rep beings with the feet together and touching the ground. Both hands start with touching the ground as well. The torso and legs must leave the ground at the same time and the rep is credited when both hands touch the feet, which must still remain together and above the athletes head. The wall walks and v-ups should be completed within 65-70 seconds, giving the athlete at least 20 seconds of working time to crank out as many reps as possible. The goal is to accumulate the most reps over the five sets.