consistent output with only short rest intervals. If you're doing this work right you should be winded.
deadlifts that are challenging to complete all 15 reps UB. Effort on the run should be near maximal!
work and not try to kill yourself with every workout. Today is the day to do that.
1) Deadlift against a band: Heavy 1. Rest 2-3:00.
– Beginner: No Band, 5 x 5, adding weight if form permits.
1b) Deadbug + Reverse Crunch: 3 x 10.
– Make sure your athletes are gripping the bar correctly (hand touching the knurling).
Double KB/DB on both lifts.
Banded Plank Rows: 4 x 10 each arm. Rest 60s.
Alternating Overhead KB/DB Carry / 50m each arm. Rest 60s.
50m Sledpull Powerwalk or Sledpush @heavy. Rest 60s.
Unilateral Carry x 50m (20 each). Rest 60s.
100 Meter Shuttle Sprint. Rest 60s.
50 Meters out, 50 meters back @80% (not a full sprint).
20s Sprints on Assault Bike, Rest 60s.
20s Pigeon Pose each side.
*Add weight after each set.
DL – Double KB/DB RDLs or Singles @ 2:1 each leg.
HPC/SC – Double KB/DB or Singles @ 2:1 alternating.
*No rest between movements, but rest 60s after all 3.
1a) Banded Pull-throughs: 3 x 15. No rest.
1b) Banded Goodmornings: 3 x 25 ea. No rest.
1c) Standing Banded Rotations: 3 x 20 each side. No rest.