Monday, April 15th, 2019

Published April 14, 2019

400m Run


Crossover Symmetry


Coach leads group through:

25m walking lunge with thoracic twist

25m toy soldiers with alternate toe tap

10 KB Squat press out

10 KB Cossacks, alternating legs

x 2 rounds




A. 0:00 – 10:00 – Every 2:00 X 5 Sets: 4/Side Back Rack Reverse Lunges
Warm-up as needed. Alternate legs each rep. Reference last week for loading. Add 2.5-5lbs from last week. If you’re not comfortable going heavier at the top end, work to bring-up just your bottom sets.

B. 10:00 – 18:00 – Every 2:00 X 4 Sets: 5/Side Tempo (1-5-1) Dumbbell Goblet Split Squats
Start at a moderate load and build as deemed fit. Tempo is the goal here again. Tempo both up and down is basically whatever is comfortable, or dictated by the load. The main goal here is the 5 second pause just off the floor in the bottom. Perform all reps on 1 leg and then switch to the other. The total set should take the better part of a minute.

C. 18:00 – 26:00 – Every 2:00 X 4 Sets: 5/Side Double Dumbbell Single Leg Romanian Deadlifts
Start light, focus on position over loading. We’re not necessarily touching the Dumbbells to the floor, flexibility and balance will dictate range of motion. Perform all reps on 1 leg, then switch to the other.


For time:
10-9-8-7-6-5-4-3-2-1 Front Squats 95/65
2-4-6-8-10-12-14-16-18-20 Deadlifts 95/65

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