Warm-Up
A) 10-8-6-4
Kettlebell Swing 35lb/26lb
Air Squat
– Rest 20sec
*Sub Kettlebell Swing with Burpee
B) 3 Rounds x Max Effort:
1min Deadlift, with empty bar
1min Sit-Up
– Rest 90sec
*Max effort means as many reps as you can during time domain
Strength
Deadlift
A) 1 set x 5 reps @ 70% of Heavy Single
B) 1 Set x 5 reps @ 90% of set (A)
C) 1 Set x 8 reps @ 85% of set (A)
Objective- Match your reps in sets (A) and (B).
– Rest 90 sec between sets
* Heavy singles are generally 90-95% of an athletes 1 Rep Max (or +10lbs previous session) program weight increases from week 1
Dips
4 sets x 3 reps from fail
– Rest 90 sec between sets
Tempo: 1:1:2 (1 sec up,1 sec hold, 2 sec down)
*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.
Strength Tip
Deadlift: feet are in the athletic position, hip width apart. Load your hamstrings before you engage the first pull.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body
Dips: avoid turning the dip into a deltoid exercise by keeping your shoulders from rotating forward
Pinch your shoulder blades together the same way you do during the bench. Avoid leveraging through the movement and practice the fundamentals correctly
Workout
5k Row for time