Warm Up
400 meter jog
100' backwards sled walk
20 walking lunge steps
100' backwards sled walk
20 walking lunge steps
Conditioning
15 minute every minute on minute
1st-200 meter run
2nd-12 dumbbell deadlifts
(unbroken) choose weight
3rd-10-15 toes to bar
***The stimulus here will fatigue your grip. The DB deadlift weight is meant to be challenging but meant to be unbroken so think a hard 7, pushing 8RPE if that makes more sense.
The deadlift will begin to fatigue your posterior chain (which is already building from your running), in addition to this, the toes to bar requires a lot of that as well.
With that said, break the toes to bar in an efficient matter if you're not going unbroken, whether that's 3-5 reps every 10, 15, or 20 seconds to meet the rep range in the given time.
Push the run, hang on for the deadlifts, approach the toes to bar with a plan. Lets get after it!
1st-200 meter run
2nd-12 dumbbell deadlifts
(unbroken) choose weight
3rd-10-15 toes to bar
***The stimulus here will fatigue your grip. The DB deadlift weight is meant to be challenging but meant to be unbroken so think a hard 7, pushing 8RPE if that makes more sense.
The deadlift will begin to fatigue your posterior chain (which is already building from your running), in addition to this, the toes to bar requires a lot of that as well.
With that said, break the toes to bar in an efficient matter if you're not going unbroken, whether that's 3-5 reps every 10, 15, or 20 seconds to meet the rep range in the given time.
Push the run, hang on for the deadlifts, approach the toes to bar with a plan. Lets get after it!
Strength
Deadstop deadlifts
4x7 @65-70%
Calf raises single leg
3x10 each leg
4x7 @65-70%
Calf raises single leg
3x10 each leg
Accessory
Strict toes to bar
3x10
L-sit
Accumulate 3 minutes
Balboas
3x12-15
3x10
L-sit
Accumulate 3 minutes
Balboas
3x12-15