Saturday September 7
Friday September 6
September 5, 2013Sunday September 8
September 7, 2013Warm-Up
3 Rounds of
20 Squats
10 Scorpions
20 Band Good Mornings
10 Supine Scorpion
Strength Prep – Deadlifts
1×10 @ 25-30%
1×5 @ 50%
1×5 @ 60
1×5@ 70%
Strength – Deadlifts
8 Rounds (NFT) of
3 Deadlifts @ 80% 1RM using a 1-1-2-1 tempo (up-hold-lower-rest)
followed by,
A) 15 Band Resisted Crunches (after rounds 1,3,5,7)
B) 15 Band Pull-Aparts (after rounds 2,4,6,8)
Finisher
2 Rounds of
10-15 Paloff Presses/side
10-15 Powell Raises/side
