Warm Up:
- 500m Row
- Dead Bug Progression
- IT Band Mobility Progression
- High Knees and Butt Kicks (Forward, left, right, and backward)
- 5x 20 yard flying starts
- 10 RDL's with empty bar
Strength:
Deadlift 5rm (+10 lbs):
- Warm Ups: 135x5, 225x4, 315x3, 405x2, 495x0
- Work Set: 435x5- Up 10 lbs from last week and felt pretty good. Pissed I couldn't get 495, though.
Conditioning:
Complete the following splitting up the reps as needed:
- 30 Step Ups to a 20" box with a 53 lbs KB in each hand
- 50 Strict Pull Ups
- 100 Band Good Mornings
Score: I worked through this but not for time, just trying to get some work in. I feel beat up today. I did this workout in 5 sets of 6 step ups, 10 pull ups, and 20 good mornings. The pull ups hurt my neck/arm so the last two sets of 10 were ring rows.
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