Friday 10.01.21

Mark
Thursday, September 30, 2021 - 23:55

10.01.21


 

GET WARM


 

0:30 Knuckle Drags

0:30 Quad Stretch

0:30 Active Samson

0:30 Active Spiderman

0:30 Downdog

0:30 Single Unders

0:15 High and Slow Single Unders

0:15 Low and Fast Single Unders

0:30 Double Under Practice


 

SKILL


 

EMPTY BARBELL

0:15 Slow Good Mornings

0:15 Stiff Legged Deadlifts

0:15 Deadlifts


 

5 Slow Eccentric Deadlifts (0:05 on the way down)


 

VERY LIGHT WEIGHT

3 3-Position Paused Deadlifts

0:03 Pause 1 Inch Off The Floor

0:03 Pause at The Knee

0:03 Pause at Lockout


 

10 Deadlifts


 

Push Up

High Plank or Wall Hold

Eccentric (5 sec down)

3 Push Ups at Workout Level


 

WORKOUT – “ Cannoli ”


 

Buy-In:

50/35 Calorie Assault Bike


 

3 Rounds:

15 Deadlifts (185/135)

30 Double Unders (45 Singles)

15 Kipping Handstand or Hand Release Push Ups

30 Double Unders (45 Singles)


 

Cash-Out:

50/35 Calorie Assault Bike


 

*Score = Time it takes to complete the workout


 

COOL-DOWN


 

1:00 Foam Roll Hamstrings

1:00 Foam Roll Lower Back

1:00 Pike Stretch

1:00 Pigeon Pose (L/R)