Day 37: Training Log

Warm up / Preparation:

• Run 400m then skip 1-2 min
• hip openers/closers both legs
• leg swings both legs
• 5 good mornings – 10 med ball deadlifts – 15 squats
• shoulder ROM and stretches… solo and with partner
• something quick: grapevine, high knees, butt kicks, etc

Strength Component: Deadlifts

We are going to start the week with some deadlifts, a bit of a switch up in our routine…

• Warm up set of 10-12 reps (easy… form work)
• 3 sets of descending reps: 10 – 8 – 5 so resistance should increase but you should be able to perform ALL REPS in EACH SET.  If you have trouble sorting out resistances, just ask for help.
• After each set: 5 goblet squats + 3 single leg max vertical jump each leg

WOD: Oddity  (reviving a popular WOD by request… or just because)

Complete 5 rounds (or as many as possible) of the following:

• 1 pull up + 1 T2B/K2E/KU
• 3 decline push ups (HSPU but ONLY if you have them)
• 5 hang cleans (light-medium weight)
• 7 triceps dips
• 9 burpees

WOD Credit: Oddballs (Steven Smith, wherever you are)

Core Strength:

• 25 sit ups – 25 jacknives – 25 second RS plank – 25 second LS plank