9/18/20 - Friday
Tier 1, 2, 3 and Competitor
Home Warmup:
:30 of High Knees
5x Perfect Stretch (each side)
5x 10 Good Mornings + 3 Toe Grabs each side
:30 of Butt Kickers
20 Side Lunges
10 Scapular Pushups
20 Shoulder Taps
10 Up Dog/Down Dog
:30 of Jumping Jacks
20 Glute Bridges w/ 2 sec pause at top
20 Jump Squats
Regular Programming:
A) Pause Deadlifts 3x5
*Start at 60% and work up
**3 second pause at the knees
B) For Time:
400m Run
then...
5 Rounds:
7 Chest to Bar Pullups, Pullups or Ring Rows
14 Push Ups
21 Air Squats
then...
400m Run
Home Version:
A) Pause Deadlifts 3x5
*Start at 70% and work up
**3 second pause at the knees
**No Barbell? Do Odd Object Deadlifts or (Jump for height + Jump for Distance)
B) For Time:
400m Run
then...
5 Rounds:
7 DB/KB Bent Over Rows
14 Push Ups
21 Air Squats
then...
400m Run
*No DB/KB? Use an odd object
Outdoor Class:
A) Pause Deadlifts 3x5
*Start at 60% and work up
**3 second pause at the knees
B) For Time:
400m Run
then...
5 Rounds:
7 Barbell Bent Over Rows
14 Push Ups
21 Air Squats
then...
400m Run
T1- You pick the weight
T2- 75/55
T3- 95/65
Competitor- 115/75
Mobility -
2 Rounds For Quality:
Side Lying T-Spine Rotation x 20 each side
1:00 Pigeon Stretch each side
1:00 Foam Roll Lats (each side)
20 Cat/Cows