Fri. May 27, 2016

531Deadlift

Warm-up

In Partners
2x Each
One Partner rows 500m
Other Partner Holds hollow or Superman and switches position every 100m until their partner finishes 500m

Weightlifting

Deadlift 

Warmup Sets:
1x10 BB
1x5 35
1x5 50
1x5 60
Working Sets:
2x3 70
2x3 80
1x3+ 90

Deadlift vs. Bands 

2x10 vs Bands @55%

ACCESSORY WORK

Metcon (No Measure)

In a 7min window, complete the following:
60 Russian KB swing AHAP
200m sprint
30 Russian KB swing AHAP
100m Sprint
*With time remaining, row for Max Calories

SPRINTS!!
10 Rounds of 40yd Sprint.
*Rest as needed between efforts for maximal intensity. Aim to keep them all the same speed.

Reverse Hypers

Hip Circles

Cool Down

Assault bike for 5 mins easy
Power Athlete cool down:
https://youtu.be/4SbwEgnKfdI