Friday, December 4th 2015

Friday, December 4th 2015

 

Warm-Up:

6 minutes, as may rounds as possible

 

20 KB Swings – 16kg/12 or 8 kg

50 Jumping Jacks

10 2-Count Mountain Climbers

100m Run

 

Movement Prep:

1-Leg KB Deadlifts - 2 x 5 p/leg

Single Leg Squats on a Box - 2 x 5 p/leg

Back Extensions – 1 x 5 with :10 Hold at the top, 1 x 10 regular tempo

 

 

Strength:

Build to a heavy-ish Deadlift (<85%)

 

Then:

Barbell Complex: Backside Blast

 

5 Sets, add weight every set:

 

5 x 1-Leg Deadlift (Weak Leg)

5 x 1-Leg Deadlift (Strong Leg)

5 x Deadlift

5 x Sumo Deadlift

 

Then:

3 x 20 Banded Hip Thrust

 

Supplemental:

Foam Roll Glutes and Quads for 8-10 minutes