Strength
All Strength work today, starting with some speed work in the deadlift. Loads should be light and the bar should be accelerating quickly. In the Single Leg RDLs, drive the movement by driving the back heel towards the ceiling, hips back and aim for the ground near your ankle with the weight. The shoulders should not move without the back heel moving as well.
DEADLIFT AGAINST A BAND
8 x 3 @55% every 60s.
– 2-3 Warm-up sets
– use 1RM from 12/6
BACK SQUAT
5 x 3. Rest 2:00
– build to a heavy 3
Conditioning:
This Kettlebell complex should be very challenging and elevate the heart rate significantly. You won’t be fully recovered, but do your best to lower your HR as much as possible during the rest interval.
AMRAP 12
8 each Single Leg RDL Left (53/35)
8 Single Arm Front Rack Reverse Lunge Left
8 Goblet Squats
8 each Single Leg RDL Right
8 Single Arm Front Rack Reverse Lunge Right
Rest 60s
– Goal: Challenging Effort, shoot for 4 full rounds
Accessory:
TIBIA RAISE
2 x 20. Rest 60s.
COOLDOWN
– Adductor Rockback Stretch x 60s each
– Pigeon Pose x 60s each.
*Entire time 6s nasal inhale + 6s nasal exhales