Strength
- Seated good morning: 2-3 sets of 5-8 reps @ 21X1 tempo
Perform a banded lat & oblique opener :30-:45/side in between sets - Nordic Curl x 3
Rest as needed and get :30-:45 of hanging from a pull up bar in between sets
Notes
Make sure you maintain your back position and tempo throughout the good morning. If you are unable to do either of these things then you have chosen too heavy of a weight. Aim for sets of 8. If you get sets of 8 today then you can go heavier next week.
The Nordic curl can be regressed by using banded assistance, and by decreasing the range of motion. We want all of your reps to be done with control and extended hips. Start with a band for assistance and a box or plates in front of you to decrease the range of motion. As you are able to control the descent more you may lower the box height. Once you get to a lower box or the floor with control, you may decrease the amount of banded assistance. Always use as little help from your hands as possible to lift yourself back up to the starting position.
Conditioning
Every 3:00 x 5
200 m run
8 DB front rack reverse lunges
50 double unders
*2:30 cap each round*
Notes
The workout is 5 rounds of running, dumbbell front rack reverse lunges, and double unders. You will start a new round every 3:00, with a 2:30 cap on each round. Your score is your slowest round.
The run should be done in about a 1:00. If this sounds like an unsustainable pace, consider lowering the run distance to 100-150 meters instead.
The dumbbells should be moderately heavy. Your goal is to keep the lunges unbroken.
Double unders should not take any longer than :40. You can lower the number of double unders or do singles instead.