Warm Up
About 5 minutes. Do each once:
1) Banded Ankle Rocks — 10 each side. Easy effort.
How: Loop a band around your ankle, anchored low in front. Keep your foot flat and push your knee forward over your toes.
2) Lying Hamstring Kicks — 10 each leg. Easy effort.
How: Lie on your back, band or towel around one foot, keep the leg straight, pull it toward you, hold 1 second.
3) Cat-Cow — 10 slow reps. Easy effort.
How: On hands and knees, round your back up, then let it sag.
4) Band Pull-Aparts — 15 reps. Easy effort.
How: Arms straight in front, pull the band apart until it touches your chest.
5) Two light sets of today's first lift — about half your working weight for 6 reps, then about three-quarters for 4 reps. Easy effort.
How: Move smooth. These are warm-ups, not work sets.
1) Banded Ankle Rocks — 10 each side. Easy effort.
How: Loop a band around your ankle, anchored low in front. Keep your foot flat and push your knee forward over your toes.
2) Lying Hamstring Kicks — 10 each leg. Easy effort.
How: Lie on your back, band or towel around one foot, keep the leg straight, pull it toward you, hold 1 second.
3) Cat-Cow — 10 slow reps. Easy effort.
How: On hands and knees, round your back up, then let it sag.
4) Band Pull-Aparts — 15 reps. Easy effort.
How: Arms straight in front, pull the band apart until it touches your chest.
5) Two light sets of today's first lift — about half your working weight for 6 reps, then about three-quarters for 4 reps. Easy effort.
How: Move smooth. These are warm-ups, not work sets.
Conditioning
1) Brisk walk — 8 to 12 minutes. Easy effort.
How: No sprints. Skip it if the main lifts felt heavy.
How: No sprints. Skip it if the main lifts felt heavy.
Strength
1) Deadlift — work up with 2 or 3 light sets, then 1 hard set of 5 reps. Hard effort. Rest about 3 minutes.
How: Bar over the middle of your feet. Bend down, grip the bar just outside your legs, flatten your back, then push the floor away and stand tall. Lower it and let it settle on the floor before the next rep.
Form cue: Chest up, arms straight, the bar stays close to your legs.
2) Reverse Lunge — 3 sets of 8 reps each leg. Hard effort. Rest about 1.5 minutes.
How: Step one foot back, lower until the back knee almost touches the floor, push through the front foot to stand.
How: Bar over the middle of your feet. Bend down, grip the bar just outside your legs, flatten your back, then push the floor away and stand tall. Lower it and let it settle on the floor before the next rep.
Form cue: Chest up, arms straight, the bar stays close to your legs.
2) Reverse Lunge — 3 sets of 8 reps each leg. Hard effort. Rest about 1.5 minutes.
How: Step one foot back, lower until the back knee almost touches the floor, push through the front foot to stand.
Skill
Today's focus: set the bar down fully every deadlift rep and keep your chest up. Main lift: Deadlift.
Metcon
Finisher — about 5 minutes. Do A then B back-to-back, rest 1 minute, repeat (2 rounds).
A) Leg Curl — 10 to 12 reps. Nearly to failure.
How: On the machine, curl your heels toward your butt, lower slowly. No machine: lie on your back, heels on sliders or a towel, pull them in.
B) Standing Calf Raise — 12 reps. Nearly to failure.
How: Rise onto your toes, pause 1 second at the top, lower slowly.
A) Leg Curl — 10 to 12 reps. Nearly to failure.
How: On the machine, curl your heels toward your butt, lower slowly. No machine: lie on your back, heels on sliders or a towel, pull them in.
B) Standing Calf Raise — 12 reps. Nearly to failure.
How: Rise onto your toes, pause 1 second at the top, lower slowly.
Cool Down
1) Kneeling Hip-Flexor Stretch — 30 seconds each side. Easy effort.
How: Kneel on one knee, push your hips forward gently.
2) Bar Hang — 20 to 30 seconds. Easy effort.
How: Hang from a bar with relaxed shoulders for the time listed.
How: Kneel on one knee, push your hips forward gently.
2) Bar Hang — 20 to 30 seconds. Easy effort.
How: Hang from a bar with relaxed shoulders for the time listed.
Notes
Today: Legs (deadlift focus). About 40 minutes.
Build week 3 of 3. Heavy week. Beat your log if every rep stays clean. Next week is the easy week.
Effort guide: 'Hard effort' means stop the set when you could do about 2 more good reps. 'Easy effort' means stop with 4 or more left.
Build week 3 of 3. Heavy week. Beat your log if every rep stays clean. Next week is the easy week.
Effort guide: 'Hard effort' means stop the set when you could do about 2 more good reps. 'Easy effort' means stop with 4 or more left.