Warm-up
Spend 1:00 in Z1
Then, 2 to 3 rounds
10 inchworms
8e RDL’s
:30 hollow hold
Strength
PortFit
Deadlift – 3×10 with a :03 negative.
All sets and reps done at a RPE of 6
Prioritizing strict strength before getting back into the dynamic lifts like the push press and push jerk. We need to be very deliberate and aware fo what we are doing with the barbell. Weight is secondary to good form and full ROM. Coming back from the 8+ weeks away from heavy compound movements like the back squat, deadlift, press and olympic lifts will need to be a slow reintroduction. Be smart today and really try to stick to the plan.
PortBurn/P@YP
4 rounds
10t banded sumo deadlifts
10 glute bridges
:30 plank hold
The glute bridges that I have incorporated into my routine during the quarantine have really helped me find some balance. My body feels so much better when I spend the time to activate the big muscles and it has paid off in everything else. That being said, try not to just do these. Stay invested and try to maintain good engagement the entire time.
WOD
PortFit
3 to 5 rounds
10 library deadlifts (185/125)|(155/105)|(115/75)**
50 DU’s
Rest :30 between rounds
The library deadlift means we are not slamming or dropping our bars. There is going to be a slight pause at the bottom of the lift which also means these are not touch and go reps. This will mean you have to take some weight off the bar, but doing them right is way more important than weight, right? Let your ability to sustain be the telling factor for how many rounds you complete today. If your pace falls off, then that is your last round.
PortBurn/P@YP
3 to 5 rounds
10 KB sumo deadlifts
200m run, :60 of jumping rope or 12/10 cals AB
Rest :30 between rounds
Let your ability to sustain be the telling factor for how many rounds you complete today. If you pace falls off, then that is your last round. If this track of fitness more aligns with your goals, you will need to keep track of what machine you are using day to day. Try to mix it up and spend equal amounts of time interacting with each of them.
