Warmup
Full & Minimal Gyms
A. 3 rounds Plyo work:
60 sec +/- Pogo Hops
5 Depth Drops – increase height
+
3 rounds:
20/leg Single Leg Hops
3/leg Single Leg Box Jumps
B. Suitcase Deadlift: build up to a medium heavy 3 each side
C. 20 min AMRAP at easy/moderate pace*:
3/3 Suitcase Deadlifts @weight from “B”
12/12 Single Arm Glute Bridge Floor Presses
max hold L-Hang or Tuck Hang
400m Run @recovery pace
*if planning on doing the Saturday workout.
D. Weighted Single Leg ISO Stand: 1 x 60-90 sec hold
A felt solid
B worked to 135 BB
C got into round 4
135 suitcase
45lb db bridge press
20-30 sec holds
run
125 for the single leg… little wobbly on the right… def straight fire!
A) felt good
B) built up to 83# but my grip just isn’t as strong as it was a month ago!!
C) 4 rounds
73# BB for suitcase DL
only had 10# DB handy–way too light
10″ max (if that) for the tuck hang–grip was limiting factor, and sweat
Run felt good–dog enjoyed it
D) 53# BB used; 63″ on left and 70″ on right