Tuesday 9/13
Warm Up
4 Min Row, Increasing speed every minute
Then Coach Lead Barbell Warm Up
10 Ground to knee deadlifts
10 Knee to hip deadlifts
10 Deadlifts
:10 Strength
Build to a Heavy Deadlift Single around 85-95%
then
3×3 @ 87.5-92.5% 1RM
Rest 3-4 minutes between sets
Within ~1:00 after each set, perform 3 seated box jumps
for maximal power. Sit on a box at approximately parallel
and jump to a taller box for maximal explosiveness.
All reps are performed as “singles”.
:40 Skill
Every 2 Minutes for 5 Sets, perform 1 smooth set of:
- Strict Banded Pull Ups (10-15 reps)
- Push Ups (10-25 reps)
- 25 Ab mat or 10 GHD Sit Ups
- 1:00 Weakest Machine
:55 Cool Down
Knees to Chest
Cat Cow
Figure Four