Wednesday – 9/4/2019

The Workout for Wednesday is:

WARM-UP
(Primer)
-400m Run
-40 KB Hip Hinges

(Mobility)
Frog Stretch Complex

(Specific)
Glute Bridge Complex

ACCESSORY
3 Rounds
-Suitcase Deadlift + 3 Side Bends x 10 reps (5 /side)
-Weighted Russian Twist x 30 reps (Rt + Lt = 2)

METCON
“The Running Dead”
For Time
-1 Mile Run
-30 Deadlifts (Rx+ 50 reps)
-30 Cal Machine (Rx+ 50 reps)
-30 DB Box Step-Overs (Rx+ reps)
-1 Mile Run
Time Cap = 30 minutes

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Strength]
Every 90 seconds x 12 minutes (8 sets)
Deadlift x 2 reps @ 22×1
Set 1 – 60% of 1RM Deadlift
Set 2 – 64%
Set 3 – 68%
Set 4 – 72%
Set 5 – 76%
Set 6 – 79%
Set 7 – 82%
Set 8 – 85%
*Please note the tempo…the barbell should rest on the floor for two seconds between reps. Work to move the barbell as quickly as possible in the concentric phase of the lift.

[Midline Conditioning]
4 Rounds, NFT
-20 GHDSU
-30 sec Side Plank /side

[Engine Builder]
4 Rounds
-Row 1500m
-Rest 4 minutes
*Your goal should be to maintain consistent pacing across the four sets. Your perceived rate of exertion will increase each set, but your total time should stay consistent within a 5-second window. Pay attention to the your pace/500m splits to ensure consistency.