Full Body Pull (Upper and Lower Body)
This is your final week for several of the movements. Follow the loading notes to finish on a high note and crush the prescriptions for today.
Station 1: 10 min L
4 Working Sets
14/side Landmine Meadows Row
Keep 14 reps and add more weight in each set
Station 2: 10 min L
4 Working Sets
Deficit Sumo Deadlift
Warm-up Sets:
Warm-up Set – 10 reps – Easy
Working Sets:
Working Set 1 – 8 reps- RPE 7
Working Set 2 – 6 reps – RPE 7
Working Set 3 – 4 reps – RPE 7
Working Set 4 – 2 reps – RPE 7
Points we are looking for:
Set-up:
- Position your feet wider than shoulder-width apart
- Align your toes slightly outward with your knees
- Grip the bar inside the knees, with the bar over the middle of your foot
Movement:
- Maintain an elevated chest with shoulders back
- Begin with your hips low to engage the quads
- Use your glutes and hamstrings to extend your hips
- Track the barbell close to your body
Regression, if applicable:
- Switch to dumbbells
- Lighten loads
Station 3: 10 min L
4 sets
1) 10-15 Incline Dumbbell Curl
2) 10-15 Barbell Skull Crusher
- Progression Note: Every other week, the reps will decrease to allow for an increase in weight.
- Loading Note: Perform a few reps of each movement to determine the starting weight. Aim for each set to be to failure.
Station 4: 10 min C
400m Run +
3 ROUNDS
- 5 Single Arm Split Stance Kettlebell Clean from Floor Right
- 5 Single Arm Split Stance Kettlebell Clean from Floor Left
- 10 Split Stance Kettlebell Ballistic Row (5/side)
+ 400m Run