Conditioning:
DAY 5 Suitcase Dead Lifts & Pulling
Warm Up:
A1-General Mobilization 10 reps of each in each direction
B1- 10 reps Leg Swings in each direction
C1-Figure 8’s with Stick, 6 feet wide, 6 feet together
Preparation:
A1-2×30 seconds Ankle Clocks in each direction
A2-2×10 Shin Boxes (level 1) or Squat to Half Shin Box (level 2)
B1-2×5 Squat to Flexion Drill
B2-2×5 Active Hangs, hold for 10-15 seconds on last rep
Strength:
Rest 60-90 seconds between sets.
A1-1×7-10 Suit Case Dead Lifts, tempo 2X22
A2-1×7-10 Hinge Ring Rows (level 1) Tempo 2X21.or 1×3 Chin Up Negatives on bar or rings tempo 242X (level 2) Use band assist if needed.
B1-3×5 Suit Case Dead Lifts @ 40-50% weight
B2-1×7-10 Hinge Ring Rows (level 1) Tempo 2X21.or 1×3 Chin Up Negatives tempo 242X (level 2) Use band assist if needed.
C1-3×5 Suit Case Dead Lifts @ 50-60%
C2-1×7-10 Hinge Ring Rows (level 1) Tempo 2X21.or 1×3 Chin Up Negatives tempo 242X (level 2) Use band assist if needed.
Conditioning:
3-5 Rounds across the room (approx 20 feet) with a Kettlebell at each end.
–Ape Step (level 1) or Ape to Curtsey (level 2) across the room
-20 Two Hand Swings
–Bear Walks Backwards
-10 per arm Kettlebell Clean level 1 or level 2
Post Stretch Bonus:
-5 Cobra Walk Outs to Child’s Pose hold last position for 30 seconds
-30 seconds Death Stretches each leg
-30 seconds Shifting Pigeon each leg
-30 seconds Posterior Chain Stretch
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