Day 61: Training Log

Warm up / Preparation:

• Run 2 minutes
• Perform all of the following with a bar as indicated:
• 10 lunge steps (bar OH)
• 5 good mornings
• 5 push jerks
• 5 pendlay rows
• 5 front rack drills
• Stretch, bands, rollers, etc or more mobility as needed

Strength component: Deadlifts

• warm up set of 10
• 4 sets, 10 – 8 – 10 – 6 (your set of 6 should be heaviest)
• After each set: 3 x hip hinge locker drill + 5 body bar thrusters

Workout:

Declining 10-1 hang clean with empty bar (form work) with a partner then after each round:

• 6 DU OR 20 singles each
• 6 hanging knees up each
• run to the west doors and back together

**This workout adapted from several of my favourite coaches’ ideas… if you see your work reflected here then thank you!

Core strength:

• 20 sit ups then plank 1:00 with a plate between your shoulders (25 max)