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.
Four sets of:
Banded Deadlifts x 8 reps @ 50% of 1-RM
Rest 2 minutes
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:
Reverse Hyper x 20 reps (Light)
Rest as needed
If you don’t have access to a reverse hyper then complete 20 unweighted GHD Hip Extensions
C.
35-54:
Against a 4 minute clock, perform as many reps as possible of:
400 Meter Run
20 Chest-to-Bar Pull-Ups
Max Devil’s Press in the remaining time (50/35 lbs)
Rest 2 minutes between sets and repeat for a total of THREE sets.
55+:
Against a 4 minute clock, perform as many reps as possible of:
400 Meter Run
20 Chin-over-the-Bar Pull-Ups
Max Devil’s Press in the remaining time (35/20 lbs)
Rest 2 minutes between sets and repeat for a total of THREE sets.
Chest-to-Bar/Chin-over-the-Bar Pull-Up Modifications (choose one of the following):
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted
D.
Three sets of:
Supinated Grip Band Pull-Aparts x 20 reps
Band Assisted Pec Stretch x 30 seconds per side
Rest as needed
General Training Notes
Back to some banded deadlifts this week! Make sure you are lifting with intentional speed (it may not look like it but if you are intending for there to be speed then that is the important thing). Then make sure you are lifting from a dead stop every rep. You’ll go into your posterior fatigue work with lighter reverse hypers or GHD hip extensions. Then a fun max reps VO2 max conditioning piece! Just so you can gauge the workout, you should have at least 45-60 seconds to complete your max reps devil’s press. Adjust the pull-ups as needed to make that happen. Your forearms will feel this but your 2 minutes of rest will help you reset. This workout will be a grind but it is only three sets and heck, it’s Saturday and a grind is what it’s all about on Saturdays!