Thursday 03-12-20

Wednesday, March 11, 2020

Warm Up: 
Side-to-Side Swings x 10 per
Front-to-Back Leg Swings x 10 per
Lying Knee Hugs x 5 per    
Lying Leg Crossovers x 5 per 
Alternate For 3 Sets:
20 Secs on/10 secs off:
Plank Shoulder Taps
Mountain Climbers 
Knee Plyo Push Ups 

After 3 Sets, then...
125m Run 
Slow Frankenstein Walk X GL
125m Run

Skill Work:
Banded Deadlifts and Purpose
Tempo Push and Pull Ups

5-4-3-2-1 of:

Banded Deadlifts, the focus is the concentric/lift-off   
- After each set -
7/5 Push Ups @ 21X1 (adv. 10/7) 
5/3 Strict Pull-Ups/Banded @ 21X1 (adv. 7/5)  

Tempo Explained "21X1"
2 = 2 secs eccentric/coming down
1 = 1 Sec hold at the bottom
X = explosive concentric/coming up
1 = 1 sec pause at the top 

In the push up, the 1 sec pause at the top is a rest. In the pull up, the 1 sec pause at the top is work. Where everyone get's strong is a controlled lowering phase.   

20 Min AMRAP:

1 Deadlifts, build-up
5/4 Burpee Pull-Ups
7/5 Calorie Bike or Cal Row (ideally bike)  
125m Run
- we want you to build during the workout 

L1: 1-to-3 Deadlift Singles @ 3/4 BW 
L2: 1-to-2 Deadlift Singles @ BW
L3: 1 Deadlift Single @ 1/2 BW

Tabata Hammer Curls 

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