Tuesday, June 14th 2022
Warm-up
A. General
20/16 Calorie Row, Stiff leg
2 rnds
10 Wide stance inchworm push ups
10 KB Sumo deadlifts/KB SDLHP
20/16 Calorie Row, Stiff leg
2 rnds
10 Wide stance inchworm push ups
10 KB Sumo deadlifts/KB SDLHP
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
C. 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 (Weight)
Metcon
Metcon (Time)
For Time
6-9-12-15-21
Burpee to target @6/4"
SDLHP 95/65 lbs
6-9-12-15-21
Burpee to target @6/4"
SDLHP 95/65 lbs
TC: 12 min
Score: Time
Score: Time
Scaling Options
Beginner
Lower reps and load as needed
Intermediate
SDLHP 75/55lbs
Perform
6-9-12-15-21
Burpee to target @6"
D-ball over shoulder 100/80lbs
Extra Accessory
Metcon
3 sets
15 Banded pull throughs
10 Plank walk outs
15 Banded pull throughs
10 Plank walk outs
4 Deadlift @ 75% + 4sec down
Rest 2-3 minutes
TC: 15 min (not including warm up)
Score:Weight