Friday, December 18th 2015

Friday, December 18th 2015

 

Warm-Up:

2:00 Assault Bike

20m Samson Lunges w/ Pass Through

2:00 Assault Bike

20m Samson Lunges w/ Pass Through

 

2:00 Banded Hip Flexor Stretch (1:00 p/side)

 

Movement Prep:

3 sets:

1-Leg KB Deadlift Right x 5

1-Leg KB Deadlift Left x 5

KB Stiff-Leg Deadlift x5

KB Goblet Squat x 10

 

Strength:

Work up to a heavy Deadlift

Then: 6 x 1 @ 90% or 8 x 3 @ 60%

It's been a tough week. Depending on how fresh you are, go as heavy as possible for a single, then choose rep scheme accordingly

 

Conditioning:

15-10-5-10-15 – Calories on Assault Bike

30-20-10-20-30 - Racked Step-Ups – 24/20

 

Kettlebell may not be set down during Step-Ups. For every time the KB is set down, add 1:00 Wall sit to be performed at the end of the workout

 

 

Supplemental:

Pigeon Pose x 3:00 p/leg