Wednesday, 5 February 2014


WARM UP
• 10 minutes - Coach's choice of dynamic warm up incorporating the following movements:
1) Pistols x 5 each leg (can be partial range of motion and/or a scaled version)
2) Hip Extensions x 10 (hip forward of GHD pad; lumbar extension maintained throughout movement)

INTERMEDIATE STRENGTH
Deadlift:  5-5-5-5 – choose a weight that challenges you to perform 5 reps with perfect form; challenge yourself to increase the weight every set.

INTERMEDIATE STRENGTH
Time Under Tension Deficit Deadlift (standing on 45# plates):  5-5-5-5 @ 55% DL 1RM – smooth and fast pull to the top, hold for one second, then descend slowly for 5 seconds.

CONDITIONING
14 minute AMReps Ascending Ladder, increasing both movements each round by 3:
3 Wall Balls, 20/14#
3 Kettlebell Swings, 24/16kg
6 Wall Balls, 20/14#
6 Kettlebell Swings, 24/16kg
9 Wall Balls, 20/14#
9 Kettlebell Swings, 24/16kg
12 Wall Balls, 20/14#
12 Kettlebell Swings, 24/16kg
15/15
18/18…, etc… until 14 minutes expires.