Warm up / Preparation:
- Run 2 min + skip 2 min + one set of stairs
- 10 shuffle jacks each direction
- 10 Frankenstein steps
- Opener/closer walk x 10 each
- Shoulder ROM and partner stretches
- Any other stretches, bands, rollers, etc
Strength Component: Deadlift
- Warm up set of 10 reps
- 3 sets of 7 reps. You should choose resistances that allow you to complete ALL reps until your last set, where you should be able to complete AT LEAST 5.
- After each set: 10 double unders or 25 single skips + 6 wall balls (in gym if it’s raining)
Workout:
- 7 rows (renegade / hardcore erg / functional trainer… but don’t stand around waiting for the erg)
- 7 push press (manageable weight, you should be able to all seven reps in each set: concentrate on form)
- 7 KB swings (to parallel)
- 7 lunge steps with a bar OH
Core Strength:
- 25 jacknives – 30 second side plank each side
Notes:
I found today to be a light day. Today was a light day because testing starts tomorrow. I’m excited for testing because it will let me see where I rank compared to my classmates.
(No requirements today.)
Brett's Fitness Blog 