4. November 2023
Nov
04
Line Drill – 8 meter Each Drill
– Knee Hug March
– Lunge to Lizard
– Inchworms
– Lateral Duck Unders
– 200m run @warm up pace
+
2 Sets
– 5 Inchworm push ups
– 10 empty Barbell or PVC Good Mornings
– 15 Air Squats
+
Deadlift Specific Prep
Move through
2 x 10 reps with empty bar then light load @31X1 tempo
8 reps @50%
For Time:
– Run 1000 meters
– 100 Wall Ball Shots @ 9/6 lbs
– 100 Alternating One-Arm Dumbbell Snatches @ 22,5/15 kg
– 100 Single Arm Dumbbell Front Rack Lunges @ 22,5/15 kg
– Run 1000 meters
Time Cap: 25 minutes
2 alternating sets of:
– 60meter Kettlebell Towel Carry
No rest
– Passive Hang On Rope for Max Duration
Rest 2 minutes
– weight: Bodyweight (=0) plus added weight in kg.
– reps = time in seconds.
2 alternating sets of:
– 60meter Kettlebell Towel Carry
No rest
– Passive Hang On Rope for Max Duration
Rest 2 minutes
5 Deadlifts a 9/10 RPE