General Warm-Up
3 rounds of:
10 Russian Step-Ups
10 Air Squat
10 Samson Lunge
A.
Four sets of:
Prone Lying Banded Hamstring Curls x 20 reps @ 10X0
immediately followed by…
Romanian Deadlift x 6 reps @ 4011
immediately followed by…
Box Jump x 6 reps
(jump as high and land as soft as possible; then step down)
Rest 2 minutes
B.
For time:
1000 Meter Row
50 Toes to Bar
30 Dumbbell Box Step-Overs (20″ box; 50/35 lb DBs)
A. 95# 24″ box red band
B. rx 10:40 row in 3:41
B. 12:19 RX
A. 125×4 on RDLs
B. 9:50 t2b absolutely fell apart
New here: what does 6x reps @4011 and 6 reps @10×0 mean?
It’s the timing in seconds:
-the first number is the eccentric phase (elongation of the muscles)
-the second one is the pause under tension at the end of the range of the eccentric
-the third one is the concentric phase (contraction of the muscle)
-the last one is the pause at the end of the concentric before next rep
In this case for the deadlift: 4″ descend, 0″ at bottom, 1″ ascending, 1″ pause before next rep
Forgot to mention the X, that means max explosive force or as explosive and fast as you can.
A. Ok
B. 13:11 scaled 2x20kg
105/125/145/165
9:06
4:30/2:30/2:06
B. 14:58 @ 35# DBs
B. 11:38
55lb Dumbbell