Monday, 7/20
July 19, 2020
Wednesday, 7/21
July 21, 2020
Warm Up
3 Rounds
5 Hips To Wall
10 Alt Bird Dogs
5 hanging Scap Retractions
10 alt Samson Lunges
Prep:
1×10 RDL w/ bar
1×5 Deadlift to mid shin
1×5 Deadlift to just above the knee
1×5 Deadlift (all sets through this with empty bar)
2×3 Tempo Deadlifts
Strength
Every 3 Minutes for 21 Minutes (7 Sets)
Tempo Deadlift (31X1)
Set 1: 7 Reps (unbroken, pause on floor without letting go or loosing tension)
Set 2: 6 Reps
Set 3: 5 Reps
Set 4: 4 Reps
Set 5: 3 Reps
Set 6: 2 Reps
Set 7: 1 Rep
Increase weight every set if possible without losing tempo or position
Met Con
As Far as Possible in 8 Minutes
2-4-6-8-10 etc
Alternating Front Rack Reverse Lunges (115/78)
Toes to Bar
