A. Strength (00:15-00:40)
1) Elevated Sumo Deadlift: 5-4-3-2-1+.
– starting right below knee–
Note: The purpose of the rack deadlift is less range of motion – working the top range with supramaximal loading (for most people at least.)
2) Warm-up Back Squats & Russian KBS
B. Conditioning (00:40-00:55)
30 Back Squats (102,5kg / 70)
50 Russian KBS (32, 24)
30/24 Calorie of Bike
Note: Loading should be challenging, but not at the level that you are only able to perform sets of 5 – we want challenging sets of 10 for the back squats and Russian swings. These back squats should be done from a rack so consider starting in heats.
Light Resistance Powerwalk x 400 meters (2 rounds in hof)