Thursday, 11/17
Base Camp, 11/19/2015
November 16, 2016
Friday, 11/18
November 17, 2016
Warm-Up
3 rounds of
15 Band Good Morning
10 Spider Lunges
15 Arch Rocks
10 Alt Dead Bugs
Strength – Deadlift Complex (30 Min)
Prep:
1 x 10 RDL w/ Bar;
3 x 2 Deadlifts + 3 RDL working up in weight
Work:
5 x 2 Deadlifts + 3 RDL*
* Double overhand Grip only.
– Must control bars to floor (don’t drop)
– May work up in weight for first 2 sets, last 3 work sets should be at same weight
Accessory
3 Rounds, NFT, of
10 Single Leg Hip Bridges/side
20 Windshield Wipers
10 Single Leg Spilt Squats/side
20 Flutter Kicks
