Wednesday, 10/12

Warm-Up
3 Rounds of
15 Band Good Mornings
10 Alt Samson Lunges
15 Arch Rocks
10 Alt Dead Bugs

Strength – Pause Deficit Deadlift (30 min)
Prep:
1 x 10 RDL withOUT a Deficit or Pause (using an empty bar);
1 x 5 DL with Pause, NO Deficit (adding weight as able);
3 x 3 DL with Pause, or with both Pause and Deficit if applicable (adding weight as able)

Work:
3 x 3 DL with Pause, or with both Pause and Deficit if applicable; then,
3 x 2 DL with Pause, or with both Pause and Deficit if applicable

– 2 Count Pause just below the knees on way up and on the negative each rep
– Use Plates for 2-4 inch deficit ONLY if posture is good at set up and maintained through lift
– May continue to add weight each set as able, but Do NOT progress beyond a weight which doesn’t allow for perfect form through-out the movement

MetCon
EMOM for 10min (5 Rounds each)
A) 15 KB Swings
B) 12 Alt Lunges (w/ KB in Goblet hold)

Cool Down
Band Hamstring Series