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.
Deadlift x 1 rep (with PERFECT posture and mechanics)
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1-2 reps
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight for 1-RM
THIS TEST MEANS NOTHING IF YOU ROUND YOUR BACK – I need to know what you can do with proper mechanics, not that you’re willing to damage yourself.
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
RETEST Compare to August 27, 2022
C.
Three sets of:
Banded Glute Bridges x Max Reps in 45 seconds
Rest as needed
Two sets of:
Banded Hamstring Curl x 50-60 reps
Rest as needed
Athlete Notes:
Place look back to August 27, 2022 and see what your time was for this workout. Adjust your approach today as needed. Remember that this can get grippy so adjust your grip (reverse, overhand) on your deadlifts and break up the toes-to-bar as needed to reduce time under tension. The shoulder to overhead should be unbroken. Please note your time and any observations you have about the retest!
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
Every 10 minutes, for 30 minutes (3 sets) of:
400 Meter Run @ 90% Effort of 1-Mile PR Pace
400 Meter Light Jog
400 Meter Run @ 90% Effort of 1-Mile PR Pace
Walk the remainder of the interval