Context: Practice – It should feel very ‘light’ at the beginning of a cycle
Skill Practice Warm Up: Spend 7 minutes working on barbell lunges (front, back or overhead). Lunge out 20′ using progressively more challenging loads or more challenging variations. Plan on doing at least 4-6 ‘sets’. Share bars to reduce how much space is needed!
Strength: 9 x 1 Deficit Deadlift 2 of 12 (9 sets of 1 rep, same weight for each set, at 55-65% of max deadlift)
Super Set: 9 x 2 weighted strict pull-up (or progression)
Metabolic Conditioning: “Wanksta”
For reps – 3 rounds
1 min dumbbell front rack reverse lunge steps – two hands, R+L = 1 rep (Health: no weight, Athletic: 15#/20#, Performance: 20#/30#)
1 min chest-to-bar pull-ups
1 min row for calories or 2 muscle cleans (65#/95#) + 2 burpees = 4 rower calories
Scaling Guide: 100 – 160 ‘reps’, about 40 reps per round.
Coaching Tips: You can start on any movement, but it must be completed in order. Make sure the knee touches the floor on every lunge rep and that you keep your chest up. Break up the pull ups early so you can get more reps later on. Pace the row so you don’t blow up on the later rounds and be very conscious about not using your arms to pull to early (it will make the pull ups much harder)!
Optional ‘Cash Out’ or Hypertrophy: 10 box jumps, 10 burpees, 30s plank, 4 minutes OR 3 sets of 12 single arm bench press in a super set with 15 loaded hip extensions