2020.09.17

DYNAMIC STRETCHING

WARM-UP

10m for each exercise

• Walking Hamstring Stretch
• Walking Quad Stretch
• Walking Figure 4 Stretch
• Frankenstein Walk
• Toe Touch Walk
• Reverse Walking Lunge
• Inchworm

5R/5L Hip Airplanes

10 Forward / 10 Backward QL Walks

DISCOVERY & STRENGTH

Side Plank + Reverse Fly & Deadlift

Rest between deadlift sets should be about 3 minutes. For the side plank, on the elbow is more stable. Extended support arm is more challenging. No weight or light weight (i.e. 5lbs) for the reverse fly.

• 5 Deadlifts @ 40%
  • 1 min Rest
  • 10R/10L Side Plank + Reverse Fly
  • 1 min Rest
• 5 Deadlifts @ 50%
  • 1 min Rest
  • 10R/10L Side Plank + Reverse Fly
  • 1 min Rest
• 5 Deadlifts @ 60%
  • 1 min Rest
  • 10R/10L Side Plank + Reverse Fly
  • 1 min Rest
• 20 Deadlifts @ 55% (only attempt confident reps)

WORKOUT

“Randy”

For Time: 75 Snatches (75/45)

This workout is not just how fast you can move “light” weight. This is about using “light” weight, at high reps, to challenge your form/technique.

I say “light” weight because light weight done enough times continuously becomes taxing or “heavy.” Therefore, this workout is about quality, not quantity. You can do 75 snatches, but how well can you maintain form/technique when that “light” weight becomes “heavy.”

COOL DOWN

5 Jefferson Curls

• SLOW – 3-5sec down, 3-5sec hold, 3-5sec up
• LIGHT weight or no weight

1min Cobra Stretch

1min R / 1min L Hurdler Stretch

1min Cobra Stretch

1min Child Pose

1min R / 1min L Pigeon Stretch

1min Cobra Stretch

1min Child Pose