Friday, July 14.2017
Deadlift
Mobility + Activation
Mobility:
Every Minute for 9 Minutes
1M– Band-Assisted Pec Stretch x 20 seconds per side
2M – Band-Assisted Hip Flexor Stretch x 45 seconds one side
3M – Band-Assisted Hip Flexor Stretch x 45 seconds other side

Movement Prep:
Coaches Choice

Strength/Skill

A. Every 90 Seconds for 15 Minutes (5 Sets)

Station 1: Sumo-Deadlift x 4-6 reps @20X1

Station 2: DB Bench Press x 6-8 reps @2011

Notes
Split up athletes into 2 stations
These should be challenging working sets

Conditioning
B. “Air Force”

For Time
with 4 Burpees Every Minute for 9 Minutes:

20 Thrusters #95/65
20 Sumo Deadlift High Pulls #95/65
20 Push Jerks #95/65
20 Overhead Squats #95/65
20 Front Squats #95/65

Score = Time

Notes

Intended Stimilus
8-12 Minutes
Top Percentile 5-8 minutes