Friday 7.10.2020

"FITNESS"

A. Take 12-15 minutes (3-5 working sets) to build to today's heavy 8-rep Deadlift.Build only as heavy as proper posture and mechanics will allow. If you start to lose engagement through your midline at any point, terminate the set.If you're not feeling the Deadlift today, take some Kettlebells outside and spend 10-12 minutes working on carries (Farmer's Carry, Filly Carry, Overhead/Uneven Carries, etc.)B. For time:60/45 Calorie Echo Bike50 Single Arm Dumbbell Hang Clean and Jerks (25 each arm, switch every 5 reps)30 Burpees

"PERFORMANCE"

A. Take 12-15 minutes to build to today's heavy 3-rep DeadliftBuild only as heavy as proper posture and mechanics will allow. If you start to lose engagment through your midline at any point, terminate the set.B. For time:60/45 Calorie Echo Bike40/30 Chest-to-Bar Pull-ups20 Burpee Box Jump-Overs (24/20")

"HOME WORKOUT"

A. Three sets of:Left Side Suitcase Deadlift x 6-8 reps + 50-75ft Suitcase Carry Left SideRest 30-45 secondsHalf Turkish Get Up x 3-4 reps Left SideRest 30-45 secondsRight Side Suitcase Deadlift x 6-8 reps + 50-75ft Suitcase Carry Right SideRest 30-45 secondsHalf Turkish Get Up x 3-4 reps Right SideRest 30-45 secondsB. For time:50 Single Arm Dumbbell Hang Clean and Jerks (25 each arm, switching every 5 reps)50 Burpees

"AEROBIC DEVELOPMENT"

Seven or Eight sets @ 70-75% effort:1 Minute Ski Erg1 Minute Run1 Minute Bike1 Minute Jump Rope1 Minute Front Leaning Rest (High Plank Hold)