Daily Programming
Warm Up (Complete):
Down & Back:
- 200m Jog
- 100 Jump Rope
- Plank (50 sec)
- Hollow Body Hold (25 sec)
- 12 Glute Bridges
2 x 10 (NFT):
- Strict Pull Up OR Heavy Lat Pull Down
- DB Good Morning (DBs at side)
- Dead Bug (30 sec)
Any other Deadlift prep you need.
Performance
Skill/Strength (NFT):
- Work up to your Deadlift weight.
Met-Con (5 RFT):
- 6 Deadlift (225/135)
- 6 Burpees
- 5 Single Arm DB Snatch (R)(40/20)
- 5 Single Arm DB Snatch (L)(40/20)
- 4 Single Leg Squats (R)
- 4 Single Leg Squats (L)
* Score = Time *
Fitness
Met-Con (5 RFT):
- 6 KB Deadlift (70/53)
- 6 Burpees
- 5 Single Arm DB Snatch (R)(30/15)
- 5 Single Arm DB Snatch (L)(30/15)
- 4 Single Leg Squats to Box (R)
- 4 Single Leg Squats to Box (L)
* Score = Total Time *
Mobility (NFT):
- Front Fold
- Triangle
- Butterfly
- Downward Dog
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Couch Stretch
- Pigeon Pose
- Foam Roll
Express
Warm Up (Complete):
Down & Back:
- 200m Jog
- 100 Jump Rope
- Plank (50 sec)
- Hollow Body Hold (25 sec)
- 12 Glute Bridges
Met-Con (5 RFT):
- 6 KB Deadlift (70/53)
- 6 Burpees
- 5 Single Arm DB Snatch (R)(30/15)
- 5 Single Arm DB Snatch (L)(30/15)
- 4 Single Leg Squats to Box (R)
- 4 Single Leg Squats to Box (L)
* Score = Total Time *
Mobility (NFT):
- Front Fold
- Triangle
- Butterfly
- Downward Dog
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Couch Stretch
- Pigeon Pose
- Foam Roll