2020.07.30

DYNAMIC STRETCHING

WARM-UP

2 Rounds:

• 10 Wall Hip Hinge with Dowel/PVC
• 10 Kettlebell Deadlifts
• 10 Russian Kettlebell Swings
• 10 Kipping Swings

DISCOVERY

Wrist/Forearm Stretching

5R/5L Wall Wrist Walk

5 Wall First Knuckle Push-ups

5R/5L Wall Wrist Rock (video shows floor, but use the wall)

5R/5L Wall Fingertip Walk (video shows floor, but use the wall)

Then,…

2 Attempts to PR 250m Row (rest 3 minutes between efforts)

• Find 85% Perceived Effort (PE) Row Time
• Convert row to seconds, then multiply total seconds by 15% (or 0.15). Add this number back to original row time.

STRENGTH

Deadlift

• 40% max for 5 reps *
• 50% max for 5 reps *
• 60% max for 5 reps *
• 65% max for 5 reps
• 75% max for 5 reps
• 85% max for 5 reps or more **

* To work on grip strength, try using Fat Gripz – simple, effective equipment.

** No failed reps. Only do a rep you’re 100% sure you will complete.

Refer to Wendler 5/3/1

WORKOUT

Death by* Knees to Elbows (K2E)

• 1 Knee-to-Elbow within the 1st minute
• 2 Knees-to-Elbows within the 2nd minute
• 3 Knees-to-Elbows within the 3rd minute
• …etc.
• Continue until reps can not be completed within the minute

Then,…

3 Rounds:

• 250m Row within 85% PE time
• 25 Russian Kettlebell Swings
• 2 minute Rest

COOL DOWN

1 minute Cobra Stretch

1 minute Child Pose Stretch

1 minute Right Lying or Seated Piriformis Stretch

1 minute Left Lying or Seated Piriformis Stretch

1 minute Cobra Stretch

1 minute Child Pose Stretch

1 minute Right Leg Seated Hamstring Stretch

1 minute Left Leg Seated Hamstring Stretch

1 minute Cobra Stretch

1 minute Child Pose Stretch