201103
Warm-up
Warm-up
3 rounds, not for time of:
30 secs of jumping jacks
8 air squats (squat therapy style)
8 stiff legged deadlifts, empty barbell
8 glute bridges (no weight or empty barbell)
6 good mornings
4 broad jumps
30 secs of jumping jacks
8 air squats (squat therapy style)
8 stiff legged deadlifts, empty barbell
8 glute bridges (no weight or empty barbell)
6 good mornings
4 broad jumps
Metcon Rx/Scaled
Deadlift (3-3-3-3-3)
No Equipment Workout
Metcon
5 rounds for quality of:
10 L Single Stiff Legged Deadlifts
10 R Single Stiff Legged Deadlifts
25 Glute Bridges
10 Broad Jumps
Plank Hold, 20 secs
10 L Single Stiff Legged Deadlifts
10 R Single Stiff Legged Deadlifts
25 Glute Bridges
10 Broad Jumps
Plank Hold, 20 secs
Optional Accessory Work
Bent Over Row (12-12-12-12)
Use the heaviest weight you can for each set.
Rest as needed between sets.
Rest as needed between sets.
3-4×8-12 reps
Cool Down
Warm-up
Glute Stretch
Hold 1-2 mins per side.
Hold 1-2 mins per side.
Hamstring Stretch
Hold 1-2 mins per side.
Foam Roller (back, lats, etc.)
Rest as needed between sets.
Super Fitness Robot load:
80% or more of 1RM.
More Likely load:
50% or more of 1RM.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.