Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min bike erg
5 dead bugs
5 bird dogs
10 banded good mornings
5 Deadlifts (empty bar – build across)
**2. Strength Prep**
10:00 – 12:00
After Warm Up athletes should aim to start around 60%. Remember for 1RM encourage athletes to go by feel and make smart/calculated jumps. If it doesn’t feel good or look good don’t have them add weight. The goal should be to find a 1RM in 5-8 working sets.
**3. Workout Prep**
1 set
3 Back Squats
10 sec. Back Squat Hold (Top)
3 Back Squats
5 Sit Ups
Deadlift 1×1
Deadlift:
– Build to a heavy single for the day
* rest 60-90 seconds between sets *
Click “Workout prep notes available” directly below for the full description
Peter
For Time:
100 Back Squats (95/65)
* Tabata (20 secs on/10 secs off) *
– into –
100 Abmat SIt Ups
Accessory
3 sets
10-15 Hip Extensions
10 Bulgarian Split Squats (each)
10 Landmine Press (each)
Deadlift 1×5
Deadlift Technique
Then
Deadlift for load:
Build to a heavy set of 5 for the day
Peter
For Time:
75 Goblet Squats
* Tabata (20 secs on/10 secs off) *
– into –
75 Abmat SIt Ups
