Activation & Warm-Up
Posterior Chain Mobility Drill x 10 reps per side
into …
Two sets of:
Kettlebell 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.
Every 2:30 minutes, for 10 minutes (4 sets) of:
Banded Deadlifts x 10 reps @ 40-45% of 1-RM
Stand with the bar as fast as you can. Lower the bar to a deadstop and repeat for all reps.
The band tensions should add about 25% tension at lockout of what your current 1-RM Deadlift is.
B.
Three sets of:
Barbell Glute Bridges x 10-15 reps 2111
Rest as needed
C.
Complete as many reps possible in 4 minutes of:
500 Meter Row
12/9 Calorie Echo Bike Sprint
10 Burpees
Max Double Dumbbell Power Cleans in the remaining time.
35-54: 50/35 lbs
55+: 35/20 lbs
Rest 2 minutes and repeat for a total of FIVE sets.
D.
Three sets of:
GHD Hip Extensions x 30 seconds
Rest 30 seconds
Wall Sit x 45-60 Seconds
Rest as needed
General Training Notes
Deadlift day! You’ll head into the day continuing with some banded deadlift volume progressions. If you are struggling with this movement then please post video for some set up feedback. Then you’ll move into some barbell glute bridges with lighter weight / higher reps. Just make sure you are setting up so your shins are vertical as you drive the barbell up and hold for 1 second in full extension.
Then onto some VO2 Max training! The row, bike and burpees should take up a big portion of the 4 minutes but you should have 30-45 seconds to accumulate reps with the dumbbell power cleans. If this movement bothers your biceps then substitute with alternating dumbbell snatches. Push during your max reps knowing that you get a full 2 minutes of rest. Your goal is to be consistent throughout the working sets so no big drop off!