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11.13.2020

WARM-UP

1) 500m Row

2) Clean & Deadlift Bar Warm-Up

3) Deadlift + Sumo Deadlift Warm-Up Sets (3+3) @ 55/60/65%

4) Hamstring Tack & Floss & Adductor Smash between warm-up sets

STRENGTH: 5 Deadlifts + 5 Sumo Deadlifts @ 70-75% of 1RM Deadlift, X5 sets

ACTIVE MOBILITY

1) Hamstring Stretch

2) Frog Stretch

3) Rear Delt & Pec Smash

4) Front Rack Stretch

WOD: Perform 5 rounds of the following for time:

  • 9 Deadlifts (135/95, RX+ 155/115)

  • 6 Squat Cleans (135/95, RX+ 155/115)

  • 3 Thrusters (135/95, RX+ 155/115)

COOL DOWN

1) 200m Recovery Walk

2) V Stretch (2-3 minutes relaxed hold)

3) Extra Core: Barbell Roll Outs, 8-10 reps x 3-4 sets

4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)