Warm-up

E: Farmers vs. Lumberjacks

T: 100m jog

lunge and reach x 25′

push up hand walk x 25′

10 KB Deadlift

Blacktop and back run

Elbow to instep x 4 steps

3 burpees

 

Skill 

E: Lunge with odd objects

T: Deadlift (practice the following lifts with 75% of snatch max)

-snatch grip deadlift

-sumo deadlift

-traditional deadlift

 

Workout

E: 6:00-8:00 AMRAP

DB Lunge (one way only-cone to cone)

:10-:15 pull up/ring row hold

Run (down and back x2)

 

T: 1 Snatch Grip Deadlift

3 Sumo Deadlifts

9 Conventional Deadlifts

* 4 sets to something heavy, but work proper pull positions from different grips and foot placements as the higher priority than all-out loading (80%, 100%, 110-115%, 120-125%)

THEN….

Squat hold challenge against the wall

 

Game

Kids’ Choice

Megan Kestel

Written by: Megan Kestel

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