Warmup:

10 Box Step ups

10 Plank Shoulder taps

6 Box jumps (ez-pace)

10 KB deadlifts

8 Box jumps (WOD pace)

10 Bow to bends

6 Russian KB Swings

10 Iron Crosses

8 Back roll to V-Sit

3 Wall Walks

Barbell Warmup: With an empty barbell, perform 5 reps of: Good mornings, Kang Squats, RDLs, Staggered stance RDLs(5 per leg), Deadlifts

S/S/S:

Deadlift

5X3

Increase weight ea set

Video courtesy of Starting Strength.

Third time hitting Deadlifts this cycle.  With the rep count dropping to 3 per set, aim to go heavier per set than the 3X5 week!

WOD:

Tabata Triplet

8 Rounds of :20 work, :10 Rest for:

Box Jumps (24”/20”)

Russian KB Swings (55/35)

Handstand Push Ups

*Do all 8 rounds of one movement before moving on to the next

Score = lowest round of each movement

Video courtesy of Train FTW.

20 seconds doesn’t sound like a lot of time, but trust me, if you keep a good pace, by round 3 it will feel like an eternity!  Keep a consistent pace in the movement during the 20-second bursts.  Fight the urge to take the foot off the gas for one round when it gets tough.  Again, your score is the slowest round in each movement.

Scaling Options:

Box height -> 20/16 -> as needed (ELITE: 30/24)

KB weight -> 35/25 -> as needed (ELITE: 70/55)

HSPUs -> Pike push up off box or floor -> high kneel DB press (ELITE: deficit HSPUs)

Cool Down:

Pigeon Pose on Box – 1 Min per side

 

Kneeling Shoulder Stretch on box – 2 Min

Videos courtesy of The Active Life, and Train FTW, respectively.