– Midday 3.0 from 10:30am-12:30pm
– REMINDER the Gym will be CLOSED Sunday & Monday for Easter Long Weekend.
Mobility:
Pigeon Stretch x 1 minute/Side
Childs Pose x 2 minutes
Movement Prep: (AMRAP in 4 minutes)
10 Dead Bugs
10 Bird Dogs
25ft (Right) Banded Walk
25ft (Left) Banded Walk
Warm-Up: (AMRAP in 5 minutes)
10 KB Deadlifts
5 KB Swings
5 Burpees
10 Hollow Rocks
Technique:
Review
– Deadlift
Warm Up
1 set w/ Empty Bar
Good Mornings x 10 reps
RDL’s x 10 reps
Deadlifts x 10 reps
2 sets of:
Deadlifts x 5 reps @ 50-60%
2 sets of:
Deadlifts x 3 reps @ 60-70%
WOD
Every 3 minutes x 6 sets
Deadlift
*Set 1 x 5 reps
*Set 2 x 5 reps
*Set 3 x 3 reps
*Set 4 x 3 reps
*Set 5 x 1 rep
*Set 6 x 1 rep
*Build to a Heavy set in the 5 rep, 3 rep and
a single rep for the day.
*Pack
Same as Rx
*Pup
6 sets of
Deadlift x 3-5 reps
*Build to weight where you can focus on
good technique and feels comfortable.