5.9.16

SESSION 1: GYM

WARM UP:

  1. Double Under Practice: Go until you get 50 double unders with jump rope
  2. 3x:
  3. HUG Hip Mobility Drill
  4. 10 Goblet Squat

LIFT:

  1. Deadlift: Warm up to working weight at Deadlift (about 70% of your 1RM to start).
  2. Put on a belt.  1 all-out set.  Use a spotter to tell you when your form starts to slide (time to stop)
  3. Take those reps, cut them in half.  Do a reverse pyramid down to 1.  
  4. Front Squat: Load the bar heavy.  Two sets to failure.

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SESSION 2: RUN

WARMUP: 5 MINUTE JOG

WORKOUT: 

5 Rounds, on the 2 minute mark:

100m sprint

Posted on May 9, 2016 .