July 30, 2020

Thursday, July 30th 2020

Warm-up
A. General
In the gym
3 minutes @easy,
Ski/Bike/Row/Run

At home
1min high knees
1min butt kicks
1min of 1 burpee every 5sec

B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back

C. Specific

In the gym
2 sets
– 8 alternating Bird Dogs
-10 BB Good Mornings

At Home
2 sets
– 8 alternating Bird Dogs
-10 Glute bridges

Weightlifting
Deadlift (12 x 2 @60%)
Dead stop, for speed!

EMOM x 12
2 reps @60%

DEKA AT HOME
Modification

EMOM x 12
1 x Elevator Deadlifts @40-50%

Mid shin, Knee, full
Tempo 2.0.X.2

Deadlift alternatives:
2 x DB’s or KB’s
Use 2 x odd objects

Metcon
Metcon (Time)
30-20-10
Hang power clean 135/95lbs
Burpee over bar

DEKA AT HOME
Modifications

Hang power clean:
30-20-10 Hang DB Clean
60-40-20 KB swings/object hip swing

Burpee over the bar:
Burpee over the object

Accessory
Metcon
Shoulder Pre-hab

EMOM 12
1. 10 Weighted lying W-Y
2. 20-40 sec Weighted Side plank (Right)
3. 20-40 sec Weighted Side plank (Left)