11/27/2023 Monday’s Workout

WARMUP

2-3 ROUNDS
10 Jumping Jacks
5 Cat Cows
10 Hollow Rocks
5 Push-Up to Pike
10 Banded Plate Good Mornings*

*Tie a band to the rig and step into the band. Band should be at hip height. Facing away from where the band is attached, athletes will perform a Good Morning with holding a plate pulled into their chest.

STRENGTH

Deadlift for load:
6-4-2 | 4-3-2*

*Start Moderate and build to Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).

(Score is Weight)

Week 3 of 5
Strength | Wave-Loading Cycle

WORKOUT

“DIANE”

FOR TIME
21-15-9
Deadlifts (225/155)
Handstand Push-Ups

(Score is Time)

OPTIONAL AFTER PARTY

2-3 SETS FOR QUALITY
10/10 Wrist Nerve Glides*
5/5 Single Leg Prone Leg Lift Stretch**
10 SLOW Alt. Bird Dogs

-Rest as Needed b/t Sets-

*Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.
**Lying face down, bend one knee to 90 degrees. Lift thigh off ground while squeezing the glutes. Hold for :03-:05 before lowering.

(No Measure)