"Testing The 1RM"
Daily Programming
Warm Up (NFT):
5 Reps Each Side:
- Knee Pull
- Hip Pull
- Quad Pull w/Forward Lean
- Reverse Walking RDL
- Reverse Lunge w/Hamstring Stretch
Then...
3 x 10:
- Med Ball Good Mornings
- Glute Bridge
* Hug Med Ball to Chest *
Performance
Strength (EMOM For 5 Min):
- Take 10 min to work up to a 1RM Deadlift
Then...
- 3 Deadlift @ 80% of 1RM
Met-Con (21-15-9):
- SDLHP w/Barbell (115/55)
- Med Ball Sit Ups (20/14)
* 200m Sprint between each round *
* If you do the sprint on a bike, it's .4 mile *
Fitness
Strength (EMOM For 10 Min):
- 7 KB Deadlift
Met-Con (21-15-9):
- SDLHP w/KB (53/35)
- Med Ball Sit Ups (20/14)
* 200m Jog between rounds *
Mobility (NFT):
- Seated Forward Fold
- Triangle
- Frog Pose
- Cobra
- Childs Pose
- Ankles/Calves/Shins
- Foam Roll
Express
Warm Up (NFT):
5 Reps Each Side:
- Knee Pull
- Hip Pull
- Quad Pull w/Forward Lean
- Reverse Walking RDL
- Reverse Lunge w/Hamstring Stretch
Met-Con (10 Min AMRAP):
- Calorie Row (20/15)
- 14 Alternating DB Snatch (7/7)
Cash Out (3 Rounds):
- 10 V-Ups
- 20 Russian Twist w/ Plate
- 30 Hollow Body Flutter Kicks
Mobility (NFT):
- Smash Shoulders w/Ball
- Banded Shoulder Distractions
- Internal Shoulder Rotation
- Capsule Stretch
- Ankles/Calves/Shins
- Front Fold
- Triangle
- Cobra
- Childs Pose
- Foam Roll