11.13.2020

Warm Up
3 sets
10 single leg glute bridge + 15 sec single leg glute bridge hold at the top/ sides
8 body weight single leg RDLs/side
10 shoulder taps/side

Mobility https://www.instagram.com/p/Bx46pSPlRw8/
1. half kneeling pallof press x 8/side
2. DB pull overs on the floor x 10 reps
3. cat/camels x 10 reps
4. child's pose to cobra x 10 reps


Strength
Deadlifts
1 Pause Deadlift at mid shin + 1 Deadlift for 2 sets of 6 @ 65%
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The goal for the pause deadlift is to keep the bar close to the shin right when it breaks the ground.
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The athlete should stay over the bar while pulling the bar toward their body using their lats for a 1 second hold (keeping the bar close/ having the weight in the mid foot)
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After the Initial pause, the athlete will perform a conventional deadlift using the previous movement as a primer to keep the bar close.



WOD (20:00)
"Fuego"
3:00 AMRAP x 5 sets
3 deadlifts 225/155 185/135 155/105
6 air squats
9 plate hold step ups 24/20" 25/15# plate
12 leg lifts over the KB/DB (6 each side)
1:00 rest
pick up where you left off. Keep track of total rounds + reps