WEDNESDAY

MOBILITY/SPECIFIC PREP

M. Lying Banded Hamstrings

SP. Barbell Complex

STRENGTH

PERFORMANCE and FITNESS

Deadlift

Calculate 90 % of your 1RM Deadlift and use that to calculate below weights

5 Reps @ 40%

5 Reps @ 50%

5 Reps @ 60%

Perform 3 ramp up sets of 5 reps before hitting your 3 working sets

CONDITIONING

FITNESS

EMOM 20

Min 1. 12/9 Cal Ski Erg

Min 2. 10 DB Squats

Min 3. 12 KB SDHP

Min 4 15 Box Step Overs

Min 5. Rest

PERFORMANCE

EMOM 20

Min 1. 15/12 Cal Ski Erg

Min 2. 10 DB Hang Squat Cleans

Min 3. 15 BB SDHP 40/30

Min 4 20 Box Jumps Overs

Min 5. Rest

DB’s : 15/10