Thursday 09.10.2020

POSTED ON September 9, 2020

Thursday | 09.10.2020

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Thursday 09/10
Warm Up: Min 0-15
**Movement Prep/Activation and Increasing Heart Rate**
2-3 sets (8 mins max)
10 banded good mornings
5 dynamic squat stretch
10 alt v-ups (each side)
1 min row (30 sec easy/20 sec moderate/10 sec fast)
**Strength Prep**
3 sets (empty bar)
5 Deadlift Bows
5 Deadlift Below the knee
5 Deadlifts
into –
Warm Up to working Deadlift weight
*Use 2-3 sets to warm up to 80%
Strength: Min 15-30
Deadlift 2×2,6×3@80%
– Complete a set every 90 seconds, on the 3rd – 8th set complete 3 reps –
* Use same weight for all 8 sets
**Workout Prep (After Strength)**
2 Sets
10m Lunge
5 Kip swings + 3 Pull Ups
5 GHD’s (1 set parallel, 2nd set full)
3 Burpees
Workout: Min 30-50
For Time:
50ft Single Arm Overhead Lunge Walk (50/35)
40 Pull Ups
50ft Single Arm OVHL
35 GHD’s
50ft Single Arm OVHL
30 Pull Ups
50ft Single Arm OVHL
25 GHD’s
50ft Single Arm OVHL
20 Lateral Burpees over Dumbbell
* The Scaling aim is for athletes keep consistent sets and move smoothly from station to station.
* Scaling option
50ft Lunge Walk (35/20)
40 Jumping Pull Ups
50ft Lunge Walk (35/20)
35 Abmat Sit ups
50ft Lunge Walk (35/20)
30 Jumping Pull Ups
50ft Lunge Walk (35/20)
25 Abmat Sit ups
50ft Lunge Walk (35/20)
20 Burpees
30 Pull Ups
50ft Single Arm OVHL
25 GHD’s
50ft Single Arm OVHL
20 Lateral Burpees over Dumbbell
Accessory: Min 50-60
3 sets
20 Dead bugs
10 Cat Cow
30 Flutter Kicks
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