Hump Day
Warm Up/Mobility
Warm-up
Lower Back Smash
Hamstring/Glute Smash and Floss
Hamstring/Glute Smash and Floss
200 M of Choice
2 Sets
5 Inchworms
10 Slow Barbell Good Mornings
10 Slow RDL’s
then…
200 M Of Choice
Strength
Deadlift (3×2 @ Various %/Set)
Metcon
Metcon (Weight)
4 sets
10 Unbroken "Library" Deadlifts (Athlete’s Choice wt)
15 Strict Ring or Box Dips
10 Strict Toes to Bar(or Ring) or Knee to Chest
–1:00 Rest b/w Sets–
-Score is Wt of Deadlift-
10 Unbroken "Library" Deadlifts (Athlete’s Choice wt)
15 Strict Ring or Box Dips
10 Strict Toes to Bar(or Ring) or Knee to Chest
–1:00 Rest b/w Sets–
-Score is Wt of Deadlift-
*"Library" Deadlifts are quiet – NO Banging to the ground
Post Workout Mobility
Warm-up
FOR Quality
1:00 Lying Banded Hamstring Stretch (L)
1:00 Lying Banded Hamstring Stretch w/ Crossbody Stretch (L)
1:00 Lying Banded Hamstring Stretch (R)
1:00 Lying Banded Hamstring Stretch W/ Crossbody Stretch (R)
1:00 Lying Banded Hamstring Stretch (L)
1:00 Lying Banded Hamstring Stretch w/ Crossbody Stretch (L)
1:00 Lying Banded Hamstring Stretch (R)
1:00 Lying Banded Hamstring Stretch W/ Crossbody Stretch (R)
Finisher
Metcon (Weight)
10/10 Single DB Strict Press
20 Single DB Hollow Hold Flutter Kicks
10 Single DB Renegade Row (R)
10 Singe DB Renegade Row (L)
20 Single DB Hollow Hold Flutter Kicks
10 Single DB Renegade Row (R)
10 Singe DB Renegade Row (L)
* Renegade Row = Push-up + Row
Conditioning
Metcon (Distance)
meters
x2@85-90%
x2+@95%*
*No More that 4-6 sets