Saturday, June 21, 2014

Off Season: Day 71

A.) Deficit Deadlift: Work up to a 3RM

– Stand on 45# plates. These can be done as sumo or traditional pulls.(Demo)

B.) Olympic Pause Squats 3 x 6

– Use high bar rack position and pause for 2 seconds in the hole of each squat. (Demo)

C.) Cable Pull Throughs 3 x 12

Sub any of the following (using same rep range):

- Swiss ball back bridge + leg curl (Demo)
- Glute-ham raises
- Romanian Deadlifts
- Russian KB Swings (heavy)

D.) Double DU “Annie”

For time:

100-80-60-40-20 Double Unders
50-40-30-20-10 Abmat sit ups 

E.) Recovery Row

7 mins of easy rowing

F.) Couch Stretch

Spend 3 minutes/side

No comments:

Post a Comment