Deadlift (Focus points below)
· 6 Deadlift – Proper set up
· 6 Deadlift – Keep bar close to body on ascent slow on descent
· 6 Deadlift – Push hips back first
· 6 Pulls from shins to knees – Push knees back and out of the way.
· 6 Deadlift – Maintain lumbar arch
5 sets x 3 reps for load
· Start light then build weight. Lift every 1:30 – 2:00
For Time (15 min TC)
Intended Stimulus
9:00 – 15:00 min workout.
Run should be completed in 2:00 or less.
Deadlift completed in 1 – 2 sets should be challenging.
Rx: (102.5/80)
400m Run - 21 Deadlift
400m Run - 15 Deadlift
400m Run - 9 Deadlift
Scaled: (80/55)
300m Run - 21 Deadlift
300m Run - 15 Deadlift
300m Run - 9 Deadlift
For Time
Rx: 10 Legless Rope Climbs / Rope Climbs
Scaled: 10 – 20 Strict Pull Ups / Banded Pull Ups
Cool Down
:45 Scorpion Stretch
:45 Standing Hamstring
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