Sport: Monday, July 8th, 2019
*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE
1a) 0:00 – 10:00 – Every 2:30 x 4 sets: 5 Front Squats
Warm-up as needed. Start around 60% of your 1RM. Reference last week for loading. Build as heavy as deemed fit.
1b) 10:00 – 20:00 – Every 2:30 x 4 sets: 5 Back Squats
Reference last week for loading. Build as heavy as deemed fit.
1c) 20:00 – 25:00 – 5 minutes Max Reps @ Moderate Pace: 5/side Split Squats
We will by working through this cycle, with blocks of bodyweight single leg work. The purpose here is max reps, but for quality, at a moderate pace. Basically we want you moving at a tempo that you can maintain for the entire 5 minutes. Perform the Split Squats in sets of 5, alternating stances every 5 reps.
2) 21-15-9 – AQAP:
Power Cleans 95/65
Bar Facing Burpees
3) Hip Extension: 3 sets of 20
Rest 90-120 seconds between sets. Add load as deemed fit.
4) Run – 8 sets of:
400m Easy/Active Recovery
No rest, work for consistent paces on all rounds.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE