FRIDAY, 14 October 2016
WARM UP
• 10 minutes - Coach's choice of dynamic/mobility warm up either prior to, or incorporating, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (use a spotter)
2) Kettlebell Swings x 10, 16/12kg
BEGINNER STRENGTH
1) 10 minutes to practice basic Deadlift stance, grip, and positioning.
2) 15 minutes to work up to multiple sets of 3 Deadlifts at a weight heavy enough to be challenging but also allows you to maintain proper form throughout the movement.
INTERMEDIATE STRENGTH
1) 10 minutes to work up to a heavy 2-rep Deadlift.
2) Deadlift: 7 x 3 @ 70% of the weight established in #1. These will be performed as “Speed Deadlifts” with only 60 seconds of rest between sets.
CONDITIONING
"Diane"
21-15-9 for time:
Deadlift, 225/155#
Handstand Push Ups
Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):
ODD OBJECTS/MOVEMENTS
1 mile Sandbag Run, 100/70#
SKILL
Row 8 rounds for total meters:
25 seconds Sprint
35 seconds Rest
CORE
3 rounds for time:
20 seconds L-Sit
20 GHD Sit Ups
20 Kettlebell Swings, 32/24kg
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