Friday, 10/2
October 1, 2020
Programming Preview: Week of 10/5
October 4, 2020
Warm Up
3 Rounds
15 Band Good Mornings
5 Inchworm to Plank
10 Single Leg Pause Hip Bridge (5/side)
5 Squat to Bootstrappers
Strength
Deadlift
Prep:
1×5 Top of Knee DL
5 Below Knee DL
5 Mid Shin DL
all with empty bar
Establish a heavy 1rm Deadlift in 20 Minutes
Set 1: 5 reps at 30-40%
Set 2: 5 reps at 50-60%
Set 3: 3 reps at 60-70%
Set 4: 3 reps at 70-80%
Set 5: 1 rep at 80-85%
Set 6: 1 rep at 85-90%
Set 7-9: 1 rep at 90%+
Met Con
AMRAP 8 Minute
Max Single Arm DB Hang Clean & Press (switch arms every 6 reps) (50/35)
*every time you drop perform 20 Straight Arm Russian Plate Twists (35/25, 10 each side)
