Warm Up: 15 minutes
3 Sets: :30 Jumping Jack 10 Good Mornings :30 Plank 10 Straight Leg Deadlifts 1 Set: 5 Deadlift(40%) 4 Deadlifts (50%) 3 Deadlifts (60%) NOTES
For Time: 21 Deadlift (225/155#) 400m Run 15 Deadlifts 400m Run 12 Deadlifts 400m Run 9 Deadlifts 400m Run Modifications Run = 2.5 x Distance Bike Intermediate For Time: 21 Deadlifts (155/105#) 400m Run 15 Deadlifts 400m Run 12 Deadlifts 400m Run 9 Deadlifts 400m Run Beginner For Time: 21 Deadlifts (95/65#) 400m Run 15 Deadlifts 300m Run 12 Deadlifts 200m Run 9 Deadlifts 200m Run Accessory: 2 Sets: 1:00 GHD Sit-up 1:00 Plank 1:00 Good Mornings Competition: 80 min Warm Up: 15 minutes see above Workout 1: 15 min 4 Sets For Load: 5 Deadlift (70%) 3 Deadlifts (75%) 2 Deadlifts (80%) 1 Deadlift (90%) NOTES
Workout 2: 5 min For Reps: 8+ Deadlifts (80%) NOTES
Workout 3: 20 min For Time: 100m Farmer Walks 21 DB Dumbbell Power Clean 400m Run 100m DB Farmer Carry 15 DB Power Cleans 400m Run 100m DB Farmer Carry 12 DB Power Cleans 400m Run 100m DB Farmer Carry 9 DB Power Cleans 400m Run Stimulus & Goals
Workout 4: 20 min 5 Sets: 10 DB Front Rack Step-ups (low box) 15 DB Weighted Situps 15 DB Side Bends / Side 15 Single-Arm DB Chainsaw Rows Stretching: 5 min 3 Sets: :30 Groiner Stretch / Side :30 Calf Stretch / Side :30 Russian Twist
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April 2024
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