Programming Preview: Week of 8/10
August 9, 2020
Tuesday, 8/11
August 10, 2020
Warm Up
3 Rounds
3 Inchworms to Plank
6 Hanging Scap Retractions
9 Squats
12 Alt Samson Lunges
Strength
Prep (6 Minutes)
1×10 RDL w/bar
2×3 Tempo Deadlifts
Work
Every 3 Minutes for 18 Minutes (6 Sets)
5 Tempo Deadlifts (31X1)
Can Increase Every Set as long as technique and tempo are in check – compare to July 1, 2020 – objective is to have 5-10# more on every bar
Met Con
Prep:
2×3 Kip Swings+ 6 Step Ups
1×3 Knees to Elbow+6 Box Jumps
1×3 Toes to Bar= 3 Box Jump Overs
As Far As Possible in 9 Minutes:
3, 6, 9, 12…
Deadlifts (225/185/135, 153/123/93)
Toes to Bar
Box Jump Overs
