3:00 Row
Into…
2-3 ROUNDS
50’ Light KB Goblet hold Walking Lunges
3/3 Single Leg Bridge-Ups at a 30X3* Tempo
:45 Plank Hold
*This is shorthand for what is called “tempo” in the strength and conditioning world. This means 3 seconds down, 0 second at the bottom, eXplode up and 3 second hold at the top.
*Start Moderate-Heavy and build to Heavy.
Week 4 of 7 (Oly Cycle)
(Score is Weight)
8 SETS (:20 ON/ :10 OFF)*
MOVT 1 - Deadlifts (Athlete Choice, Moderate-Heavy)**
MOVT 2 - Up-Down Over Bar
MOVT 3 - Sit-Ups
-No Additional Rest b/t Sets-
*1 SET = MOVT 1-MOVT 3.
**Goal = Choose a weight that allows you perform 7-10 TNG Reps each interval.
(Score is Total Reps)
10/10 Sciatic Nerve Floss
10/10 Banded Hamstring Stretch
10 Slow Cat/Cows
(No Measure)