WOD Monday 08.05.2019

Mobility:
Pigeon Stretch x 1 minute/Side
Deadbugs x 5 reps/Side
Hamstring Floss x 1 minute/Side

Movement Prep:
Samson + T-Spine Opener x 10 Alt reps
Supine Scorpion x 10 Alt reps
Birddogs x 5 reps/Side
Banded Lateral Walk x 50ft (25ft R.25ft L)

Warm Up:

AMRAP in 5 minutes
“A” – Bike or Row
“B” 2 rounds of:
10 Reverse Lunges
5 KB Deadlifts
5 KB Swings
25ft Bear Crawl

Technique & Lift:

Deadlift
– Good Mornings x 10 reps
– RDL x 10 reps
– Full ROM Deadlift x 10 reps

A. Every 2 minutes x 3 sets
Deadlift
*Set 1 x 4 reps @ Light – Moderate
*Set 2 x 3 reps @ Moderate – Heavy Moderate
*Set 3 x 2 reps @ Heavy Moderate – Opening Weight

B. Every 3 minutes x 5 sets
Deadlift x 3 reps

*Comp & L3– Build up to 80-85% of your 1RM Deadlift.
*L2 – Build up to 70-75% of your 1RM Deadlift.
*L1 – Pick a light load to focus on your Tech.

C. 3 sets of:
KB or DB Reverse Lunges x 20 Alt reps
Into…
KB or DB Rows x 10 reps/Arm
Into…
Plank Hold x 30-45 seconds
– Rest 60 seconds b/t sets –