Warm Up: Warm Up: 20 each (wrist circles, elbow circles, shoulder circles, side bends, high knees walk, frankensteins, hip circles, fire hydrants) 400M high knees skip, and 20 tuck jumps
Mobility: Foam Roll 10min, 2 min couch each; 4 min hamstring stretch and 1 min couch after conditioning
Strength: Deadlift 5x5 +1 (2 min rest between sets)
Accessory: Good Mornings 5x5 (hold plate to chest 45/25)
Conditioning: As many KB swings as possible in 5 min. Every minute on the minute starting on the 2nd minute, complete 3 sets stationary lunge holding KB to chest
Post loads and reps to comments.
~Doc
Good work today thanks Doc.
ReplyDeleteDl 325 5x5 + 10
kb swings 47 needs work
Good group today - thanks Lee and Noble.
ReplyDeleteDL - 225 to 285 - Noble's coaching on starting on my heels helped. 5x285 hopefully means more than 315 1RM.
KB Swings - 120 (I think) using 35lb. I need a counter.
Couch is getting easier although still almost cried. :)
Great working with a group again.
ReplyDeleteDL- 285- 385
KB swings 45lb. 121
2 position couch feels alot better than just diving in to full couch.
Thank alot Doc for the work
Great seeing my buddy Jeff at 5am!
ReplyDeleteDeadlift 205/225/245/255/255+1 (should have been using a lot more weight)
106 KB swings @ 45#
Dead lift 205, 255, 275, 285, 300,300+1
ReplyDelete98 KB @ 45"#
I was catching up from yesterday.