Friday 10/20/19

Friday 10/20/19

Saturday Morning – NYC @ 830. Functional Fitness @ 9:30. TSC @ 10:30…..gonna be a great day!

Warmup
Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups

Level 0/1
3x
10 Swings
1/1 Getup

Strength
30 minute limit

Levels 3/4

Deadlift
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 3 at 50%
1 x 3 at 65%
1 x 1 at 75%
1 x 1 at 85%
5 x 1 at 95%

Level 2

Deadlift
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 5 at 50%
1 x 3 at 65%
1 x 1 at 75%
1 x 1 at 85%
3 x 1 at 95%

Level 0/1

5x
5 Double Kettlebell Sumo Deadlift (hold for 2 full seconds at lockout)
5/5 Single Kettlebell High Pull
10 Box Jumps
30 second Reverse Table
30/30 Hip Flexor Stretch
Rest

Conditioning

5x
Sled Push
Box Jumps
REST

L3/4 – after each Sled Push, 10 Box Jumps 30/24
L2 – 10 box jumps 24/20
L0/1 – 10 low box jumps/broad jumps