GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Pull up progressions
WARM UP
0-10 minutes
2 sets With a barbell
5x Deadlift
5x Front Squat
5x Bent-over BB rows
10 Lunges in place
10 Banded Goodmornings
*Add weight and repeat
5x Deadlift
5x Front Squat
5x Bent-over BB rows
10 Lunges in place
10 Banded Goodmornings
*Add weight and repeat
STRENGTH/SKILL
10-30 minutes
Touch and Go Deadlift (5 X 4)
* build up to 70%, then complete 5 sets
* beginners 5 X 5 adding weight when form permits
* beginners 5 X 5 adding weight when form permits
METABOLIC CONDITIONING
30-50 minutes
Francine (Time)
3 RFT:
15 Deadlifts (225/155) (155/105)
15 Pull-ups
* 8:00 Cap
15 Deadlifts (225/155) (155/105)
15 Pull-ups
* 8:00 Cap