Lower Body:
Core Progression
The progression up until this point has been a continual increase in the challenge of the exercise. A slight change in biomechanics from knee tucks to L holds to hanging leg raises is a great way to force more challenge. If any of these progressions feel like too big of a jump for you, go back to the previous week’s movement and repeat it
Station 1: 10 min
Conventional Deadlift
8 sets
- Warm-up Set – 10 reps – RPE 5-6
- Set 1-7 – 3 reps – same weight for all sets
- Working Set 8 – Max unbroken reps at Set 1 weight
Effort Note: This rep scheme is utilized to work on technique and quality in the deadlift. Remember that you are performing around 30 total reps, so this weight should not be anywhere close to your 3-rep max. Aim for a weight that is closer to your 8-rep max.
Station 2: 10 min
Every 2:30 x 4 working sets
20 DB Front Rack Walking Lunges
Aim for RPE 7 on the first working set. Then keep the same weight
Station 3: 10 min
3 sets
1) 10 Barbell Hip Thrust
rest 15 sec
2) 10/side Suitcase Single Leg Standing Calf Raise
Aim for Set 1 to be RPE 7 and then keep the weight the same for the remainder of the sets
Station 4: 10 min
EMOM
1min Cardio (Have a target calories to reach. Need to sprint)
15 hanging knee tuck
