Tuesday Jun 14

Deadlift and stuff

Warm Up

20/16 Calorie Row, Stiff leg

2 rnds

10 Wide stance inchworm push ups

10 KB Sumo deadlifts/KB SDLHP 

Mobility

PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your foot back

Specific

2 sets

2 Deadlift lift offs

2 Tempo deadlifts (tempo in descent)

6 Wide stance glute bridges (on heels)

Then ramp up deadlift and go over banded KBS 

 

Weightlifting

Deadlift

5 sets

4 Deadlift @ 75% + 4 sec down

12 Dual russian kb swings

Rest 2-3 minutes

TC:18 min

Score:Weight 

Workout

6-9-12-15-21

Burpee to target 

SDLHP 40/30 KG

TC: 12 min

Score: Time 

RX+

Heavy Sandbag Over Shoulder

Scaling options

SC

BB – 30/20 Kg

Accessory

3 sets

15 Banded pull throughs

10 Plank walk outs 

Banded Pull through:

Plank walk out:

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