Wednesday, April 29, 2020

A. Conventional Stance RDL with Barbell

Using 80% of LAST WEEK's 5RM, perform 5 sets of 5 reps! Use the 80% for all 5 sets

After each deadlift set, perform a :30 - :45 second hollow hold AND 20 KB "Death March" steps

rest 3:00 seconds between sets

B1. Split Stance Single Arm Overhead Press

Legs are in a split stance, and whichever leg is FORWARD of the other, that OPPOSITE ARM is Pressing 12 each arm x 4 sets

B2. Kb Front Rack Step Ups

15e x 4 sets

B3. Dragon Flags

:30 seconds hold for 4 sets

C. Heavy Sled Push

Set a 12 min clock and E2MOM push the sled 60-80 yards at the heaviest possible weight to allow for "running".

D1. Weighted Calf Raises

4 sets x 15 reps

D2. Arch Rocks

:30-:45 x 4