"Dat Deadlift Tho"

Just because we have a warm up programed, doesn't necessarily mean that you will be completely warmed up to do heavy deadlift.  You know your own body better than we do, so feel free to warm up some more if you need it.  Remember, injuries are more likely to happen as we progressively get stronger and lift heavier weights.
Stay Tight!!
Mitch

  • Foam Roll Back
  • Smash Hamstrings on Bar

Warm Up (2 Rounds):

  • 50 Trunk Twist
  • 50 Jump Rope
  • 50 Hip Swings 25/25 (Front 2 Back/Side 2 Side)
  • Cobra/Childs Pose (20 sec. each pose)

Strength (3RM):

  • Ball Slams (3 x 5)
  • Deadlift (Try to add 5# from last week)
    * Make sure back & hamstrings are warmed up & loose *
    * Do 2 warm up sets with 65# *
    * Don't increase weight more than 30# at a time *

Met-Con (EMOM For 10 Min.):

  • 10 Wall Balls
  • 5 Push Up
    * Use a bar for push ups if needed *

Cash Out (10 sec. on/10 sec. off for 2 min.):

  • Rope Slams