Activation & Warm-Up
Posterior Chain Mobility Drill x 10 reps per side
into …
Kettlebell Deadlift Warm-Up
Deadbug x 30 seconds
Kettlebell Romanian Deadlift x 5 reps @ 4011 tempo
Kettlebell Sumo Deadlift x 10 reps
and finish with …
30 seconds single leg banded hamstring curls per side
A.
Every 3 minutes, for 12 minutes (4 sets) of:
Banded Deadlifts x 12 reps @ 40% of 1-RM
Stand with the bar as fast as you can. Lower the bar to a deadstop and repeat for all reps.
The band tensions should add about 25% tension at lockout of what your current 1-RM Deadlift is.
B.
Three sets of:
Barbell Goodmornings x 8-10 reps
Rest as needed
Two sets of:
Single Arm Deadlift x 6-8 reps
Rest as needed
C.
35-49:
Every 10 minutes, for 30 minutes (3 sets of):
400 Meter Run
24 Russian Kettlebell Swings (32/24kg)
12 Strict Handstand Push-Ups
30/24 Calorie Row
12 Strict Handstand Push-Ups
24 Russian Kettlebell Swings (32/24kg)
400 Meter Run
50-54:
Every 10 minutes, for 30 minutes (3 sets of):
400 Meter Run
20 Russian Kettlebell Swings (32/24kg)
10 Strict Handstand Push-Ups
25/20 Calorie Row
10 Strict Handstand Push-Ups
20 Russian Kettlebell Swings (32/24kg)
400 Meter Run
55-59:
Every 10 minutes, for 30 minutes (3 sets of):
400 Meter Run
20 Russian Kettlebell Swings (24/16kg)
10 Strict Handstand Push-Ups to 5″ riser
25/20 Calorie Row
10 Strict Handstand Push-Ups to 5″ riser
20 Russian Kettlebell Swings (24/16kg)
400 Meter Run
60+:
Every 10 minutes, for 30 minutes (3 sets of):
400 Meter Run
20 Russian Kettlebell Swings (24/16kg)
5 Wall Walks
25/20 Calorie Row
5 Wall Walks
20 Russian Kettlebell Swings (24/16kg)
400 Meter Run
Strict Handstand Push-Up Modifications (Choose one of the following):
Add a 3-5″ riser
15 Downward Dog Handstand Push-Ups
8-10 Hamstring Curl Handstand Push-Ups
8-10 Elevated Knee Handstand Push-Ups
D.
Three sets of:
15 Banded Hip Bridges (fast)
8-10 Dumbbell Death Marches (each leg)
Rest as needed
General Training Notes
High rep banded deadlifts today! You can also set up like this.
Keep your mechanics the same and focus on a strong lock out at the top. Then into your posterior chain fatigue work. Try to continue to increase your load on your good mornings as this is the 3rd week of these progressions.
As promised yesterday, you’ve got a long conditioning piece today. You are pairing some hinging with upper body pressing. This pairing can sometimes blow up the back so, if you know you are predisposed to that, go lighter on your RKB swings. The goal today is to train posterior endurance as well as aerobic capacity. Please move on from your sHSPU / Wall Walks if each set takes longer than 75 seconds. You should have around 60 seconds of rest but go into the workout with expectations that you are going to be moving for 30 minutes. Any rest is an added treat 🙂