Friday 10.02.2020

POSTED ON October 1, 2020

Friday | 10.02.2020

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Warm Up: Min 0-15
**Movement Prep/Activation and Increasing Heart Rate**
2-3 sets (8 mins max)
1 min row (easy)
5 front squats (empty bar)
5 shoulder to overhead (empty bar)
10 scap pullups
5 plank shoulder taps (each side)
**Strength Prep**
3 sets ( start empty bar and add light weight each set)
5 Deadlift Bows
5 Deadlift Below the knee
5 Deadlifts
-into –
Warm Up to opening Deadlift weight
Strength: Min 15-30
10:00 to establish a 1RM
Workout: Min 30-50
**Workout Prep**
2 Sets
30 Sec. Row (Workout Pace)
10 Thrusters (light)
5 Pull Ups
– rest 1:00 between sets –
* Target time: 6-8 minutes
* Time cap: 12 minutes
1000m Row
50 Thrusters (45/35)
30 Pull Ups
* The Scaling aim is for athletes to move steady on the row and maintain higher sets on thrusters and pull ups without weight or skill being the limiting factor.
* Scaling option
750m Row
30 Thrusters (45/35)
30 Jumping Pull Ups
Accessory: Min 50-60
3 sets
8-12 Glute Ham Raises (OR 20 Superman)
50yd Sled Push/or Plate Push (Heavy)
30 sec Handstand Hold (practice on wall – attempt to pull feet from wall and do freestanding)
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