06-05-2023

Warm Up

Activation:

Banded 7s

Hip Band - 10 Reps of Each

 

Movement Prep/HR:

2:00 Cardio (1:00 easy, :30 moderate, :30 fast)

1:00 90/90 Hip Switch

10 Twisted Cross

10 Empty Barbell RDL's

10 Empty Barbell Upright Row

10 Empty Barbell Bent Over Row

-Then-

Warm Up to Deadlift Weight

Sumo Deadlift + Deadlift

3 Sumo Deadlifts + 3 Deadlifts @ 8/10 RPE
3 Sumo Deadlifts + 3 Deadlifts @ 8/10 RPE
3 Sumo Deadlifts + 3 Deadlifts @ 8.5/10 RPE
3 Sumo Deadlifts + 3 Deadlifts @ 9/10 RPE
3 Sumo Deadlifts + 3 Deadlifts @ 9.5/10 RPE


*3 Max Vertical Jump after each set.

Metcon

10x Sprint
-rest :90b/t sets-

 

Options:

125/100m Row

250/200m Bike Erg

125/100m Ski Erg

6/5 Cal Echo Bike

8/6 Cal Air Runner

 

TARGET SCORE

Target Time each set:sub 20 seconds

Time Cap each set: :30

Total Time Cap: 20 Minutes

 

STIMULUS and GOALS

How to Pace:SPRINT! Use the first 2 sets to establish a high-effort pace that can be maintained through all 10 rounds.

How it should Feel:GASSY and LACTIC ACID PARTY! You should feel like you’re sprintingfor your life on this one. Walk around during the rest while focusing on slowing your heart rate down.

Mini-Pump –Upper Body Posterior

4 sets @RPE 7


10 Bent Over Supinated Barbell Row
15 Standing Tricep DB French Press

10 Seated Neutral Grip Cable Row
15 Incline Dumbbell Hammer Curls

 

 

 


 

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