Tuesday, September 20, 2016

Prehab

Foam Roll Lats
2×10 Single Leg Romanian Dead lifts
2×15 Good Mornings with Barbell

Warmup

Strength

Every 90 seconds for 18 minutes: (4 rounds)
1: 3-5 Muscle ups into 2(+)dips
2: 20 Banded Lat Pull-Downs
3: 30 second L-Sit (accumulate as necessary)

Notes: Scales for 1: L1/L2: 3-5 Transitions feet on the ground or banded (Watch demo video 🙂
        Rx: Scale to 1-1, 2-2 etc dependant on ability
        Rx+: Add reps across as necessary

Conditioning

14.3, AMRAP 8:00
135/95-lb deadlifts, 10 reps
15 box jumps, 24/20
185/135-lb deadlifts, 15 reps
15 box jumps, 24/20
225/155-lb deadlifts, 20 reps
15 box jumps, 24/20
275/185-lb deadlifts, 25 reps
15 box jumps, 24/20
315/205-lb deadlifts, 30 reps
15 box jumps, 24/20
365/225-lb deadlifts, 35 reps
15 box jumps, 24/20

Notes:  Heat as necessary. Step up if you have a tight back as both movements will engage the low back.
L1: 75/55 +5-10 pounds each round. Suitcase or elevated deadlifts as needed.
L2: 115/75 + 5-10 pounds each round.

Cool Down