01/08/2019

Encinitas – Group Class

View Public Whiteboard

Warm-up

30 Double Under (10 attempt)

6 Single leg KB Deadlift each leg

10 Barbell Good Morning (leave out bar)

30 Double Under (10 attempt)

20 Banded Hamstring Curl each leg

20 Hollow Rock

20 Arch Rock

5 min mobility

Foam Roll with Thoracic extension

Couch Stretch

Banded Hamstring Stretch or Pigeon

Strength

Work up to a heavy 3 RM Sumo Deadlift today

Suggested lifting sequence:

Warm up to a medium heavy weight or about 65% of Today’s lift.

Then go through the working sets below. If you don’t have a good 1RM Sumo Deadlift, then lift by feel as you go through the sets increasing weights each time.

Set 1 – 5 reps @ 70%

Set 2 – 4 reps @ 75-80%

Set 3 – 3 reps @ 85%

Set 4 – 2 reps @ 90%

Set 5 – 3 reps @ 90%+

Sumo Deadlift

Metcon

Assault Bike may be used if class is over 10ppl…. note in comments if you used an assault bike

Metcon (Time)

For Time:

60 Double Unders*

30 Dumbbell Snatches 40/25 (Rx+ 50/35)

60 Double Unders

30/21 Calorie Row

60 Double Unders

30 Chest to Bar

60 Double Unders

30/21 Calorie Row

60 Double Unders

30 Dumbbell Snatches

60 Double Unders
scale 75 single unders

Metcon (Time)

For Time:

60 Double Unders*

30 Dumbbell Snatches 40/25 (Rx+ 50/35)

60 Double Unders

30/21 Calorie Row

60 Double Unders

15 Bar Muscle Up

60 Double Unders

30/21 Calorie Row

60 Double Unders

30 Dumbbell Snatches

60 Double Unders
* scale 75 single under