GENERAL PHYSICAL PREPARATION
WARM UP
10-8-6-4-2
Wallballs
Deadlifts
*Add weight to barbell after each set. These sets should be smooth/easy. Rest 60s between sets.
Wallballs
Deadlifts
*Add weight to barbell after each set. These sets should be smooth/easy. Rest 60s between sets.
STRENGTH/SKILL
Front Squat (1RM)
* rest 2-3 minutes between 1RM attempts
* beginners perform sets of 5 adding weight if form permits
* beginners perform sets of 5 adding weight if form permits
METABOLIC CONDITIONING
Dead Ball (Time)
5 Rounds
10 Deadlifts (175/125)(125/85)
20 Wall Balls (20/14)(14/10)
Rest 2 minutes
* 20 minute cap
10 Deadlifts (175/125)(125/85)
20 Wall Balls (20/14)(14/10)
Rest 2 minutes
* 20 minute cap
* compare to 21 April
ACCESSORY
Banded Pull-throughs: Accumulate 100 Reps.
Side Plank: Accumulate 60s Side Side.
Side Plank: Accumulate 60s Side Side.