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Fri 31st July




WARM UP


1 ROUND

  • 50 Single Unders

  • 50 Mountain Climbers

  • 12 Reverse Lunges

  • 12 Good Mornings Into...


1 ROUND

  • 50 Single Unders

  • 50 Mountain Climbers

  • 12 Front Rack Reverse Lunges

  • 12 Barbell Good Mornings

Into...


1 ROUND

  • 50 Single Unders

  • 50 Mountain Climbers

  • 15 Tempo Deadlifts (1111)


STRENGTH

ON A 12:00 RUNNING CLOCK...

  • 3x5 Tempo Deadlift (2121)*

Keep loading light to moderate.


(Score is Load)





WORKOUT


3-5 SETS*

  • 12 "Library" Deadlifts (8055)**

  • 50 Double Unders

-Rest :30 b/t Sets-


3 or 4 Sets if coach/athlete want to reduce volume and multiple options for weight **Library Deadlift is completely quiet touch to the ground, no dropping or slamming bar.


(Score is Time)






COOLDOWN


2 SETS

  • 1:00 Cobra Stretch

  • 1:30 Banded Hamstring (L)

  • 1:30 Banded Hamstring (R)

(No Measure)






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