Workout of the Day
A) Deadlift 1x5 (Week 5 of 6 -- add 10-20lb to last week's lift)
B) AMRAP 11:00
8 Clean and Jerk (Performance: 135/95)
40ft Overhead Plate Lunge (Performance: 45/35)
40 Double Under (Fitness: 45sec DU attempts)
a) Warm up for intervals
- 60 sec each leg X 3 figure 4 hold
- 30 sec X 3 Banded fall with leg pull at 180 cadence
- 80' each leg pull drill
b) Short Intervals
8-10 200's *
1:00 minute rest between rounds
* Goal is to maintain consistent time each round.
(This is is going to be tough, especially with shorter rest this week. FOCUS ON FORM when tired).
- 1 minute couch stretch each side
- 1 minute lacrosse ball smash on foot each side
- 1 minute per side athletes choice.