"Testing The 1RM"

Daily Programming

Warm Up (NFT):

5 Reps Each Side:

  • Knee Pull
  • Hip Pull
  • Quad Pull w/Forward Lean
  • Reverse Walking RDL
  • Reverse Lunge w/Hamstring Stretch

Then...

3 x 10:

  • Med Ball Good Mornings
  • Glute Bridge
    * Hug Med Ball to Chest *

Performance

Strength (EMOM For 5 Min):

  • Take 10 min to work up to a 1RM Deadlift

Then...

  • 3 Deadlift @ 80% of 1RM

Met-Con (21-15-9):

  • SDLHP w/Barbell (115/55)
  • Med Ball Sit Ups (20/14)
    * 200m Sprint between each round *
    * If you do the sprint on a bike, it's .4 mile *

Fitness

Strength (EMOM For 10 Min):

  • 7 KB Deadlift

Met-Con (21-15-9):

  • SDLHP w/KB (53/35)
  • Med Ball Sit Ups (20/14)
    * 200m Jog between rounds *

Mobility (NFT):

  • Seated Forward Fold
  • Triangle
  • Frog Pose
  • Cobra
  • Childs Pose
  • Ankles/Calves/Shins
  • Foam Roll

Express

Warm Up (NFT):

5 Reps Each Side:

  • Knee Pull
  • Hip Pull
  • Quad Pull w/Forward Lean
  • Reverse Walking RDL
  • Reverse Lunge w/Hamstring Stretch

Met-Con (10 Min AMRAP):

  • Calorie Row (20/15)
  • 14 Alternating DB Snatch (7/7)

Cash Out (3 Rounds):

  • 10 V-Ups
  • 20 Russian Twist w/ Plate
  • 30 Hollow Body Flutter Kicks

Mobility (NFT):

  • Smash Shoulders w/Ball
  • Banded Shoulder Distractions
  • Internal Shoulder Rotation
  • Capsule Stretch
  • Ankles/Calves/Shins
  • Front Fold
  • Triangle
  • Cobra
  • Childs Pose
  • Foam Roll