Monday, August 27

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1.  Deficit Deads
Work up to a 3RM – Stand on 45# plates (maybe 45 +25 if you are short).  These can be done as sumo or traditional pulls.  Use chains and/or bands if available; Demo Vid.

2.  Olympic Pause Squats
3 x 6 – Use high bar rack position and pause for 2 seconds in the hole of each squat; Demo Vid.

3.  GHR
3 x 6-10 - knees should be in contact with pad.  No breaking/flexing at the hips.  Want it to be harder – Use weights for added resistance.  Want it to be easier – attach a band to a pull up rig behind you.

4.  Double DU "Annie"
For time:
100-80-60-40-20 Double Unders
50-40-30-20-10 Abmat sit ups

5.  Split Practice
Spend 8 minutes (4/side) working towards the splits

6.  Recovery Row
7 mins of easy rowing – no foot straps, no monitor

Optimally preparing yourself to do anything you want to be.

Comments

  1. Jesse Prescott says:

    Deficit deadlift -325 lbs.
    Oly pause squats – 135-185 lbs.
    GHR’s – 2×6 – 1×4
    DDU Annie – 9:22

  2. DDL 3RM = 225#
    2 sec. Pause Squat 3×6 = 115-115-125#
    GHR 3×10
    8 min. Split stretch
    7 min. Row – 1500m
    Double DU Annie = 7:54

  3. Matt shaw says:

    Double DU Annie 15:19
    DDL 265#
    Oly pause squats 135-155-185

  4. Amanda
    DDL 3rep max 235
    Pause squat 3×6 145#
    Double Annie….9something..

  5. DDL 335#
    Pause squats 205#
    Double DU Annie 8:08
    GHR 3 x 10

  6. Completed 8.30.12
    DDL (35# plate & 55# Yellow) 215# X 3 PR
    2 Second Pause Bk Sqt 115# (groin healing)
    GHR (yeah right) negatives Jessie holding me 3×6
    Double DU Annie 11:00

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