Strength
Romanian Deadlift 3-4 sets of 6-8 reps with 21×1 tempo
*Arm circles next to wall in between sets x 10/side
Notes
Stand on plate if necessary to reach a full range of motion on the Romanian Deadlift.
Perform all working set at the same weight and aim for the top of the rep range. If you reach the top of the rep range on each working set then go heavier next week.
For the wall circles be sure to avoid rotating the hips or torso to facilitate the movement. Stand as close to the wall as possible without letting your hand touch the wall. Move slowly and try to work deliberately through those sticking points.
Conditioning
AMRAP 15
300-400 m run
20 Russian kettlebell swings
15 push ups
Notes
Today’s workout is an AMRAP of running, Russian kettlebell swings, and push ups. Your score is the number of rounds and reps completed in the fifteen minutes.
Your runs should take no longer than 2:10. Think about running closer to 300 m if this pace sounds overly aggressive for 400 m.
The kettlebell should be moderately heavy. The goal is to complete these swings in 1-2 sets across the workout.
Your push ups should be completed in 3-4 sets. Choose an appropriate elevation that allows you to complete the reps in 3-4 sets and maintain sound technique.