9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

January 13, 2014

January 12, 2014

For you guys that have been following this training cycle, the next few weeks are going to get intense with the barbell. You will have barbell movements everyday. We have two weeks of hard training left, then a deload week, followed by a week of retesting max lifts. 

Warm Up: 2x Hip Mobility drill, Banded hurdler stretch, 20 Ham kicks each leg,

20 Scorpions, 10 Wall Squats, 5 inch worms, 20 Banded good mornings

Barbell: 15 Sumo RDL, 15 Snatch grip RDL

 

Athlete

1) Dead Lift: 3×3@ 100% (5rm)

2) 5rds

3 Rope Climbs

5 Box Jump (28/24)

10 Dead Lift (155/105)

 

Beginner

1) Dead Lift: 5×3 (quickly get to a weight that makes you work but you can maintain perfect position with)

2) 5rds

6 Lying Rope Pulls

5 Box Jump/ Step ups

10 Dead lift (light weight or use Kettle bells)

 

If you want more instruction on rope climbs, check out this progression series. Follow the link. There are 8 parts to the series.

http://gymnasticswod.com/progressions?field_tags_tid%5B%5D=46&sort_by=title&sort_order=ASC&items_per_page=10

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