Thursday’s Workout: 9-18-14
Strength:
Deadlifts and Pallof Presses! For our strength work, everyone will group up into teams of 3 and warm up. Once everyone has warmed up, time will start. Partners will have 60 seconds to complete the following work:
Black Green and Blue Options:
Partner 1 will either perform a deadlift x 3 reps at 85% of 1 RM /deadlifts x 6 reps @ 75% of 1 rep max / deadlifts x 10 reps @ 60% of 1 rep max
Partner 2 will either perform a Standing Pallof press x 5 reps / tall kneeling pallof press x 5 reps on each side / Supine Pallof Press x 5 reps on each side
Partner 3 will rest or work through a mobility drill
Everyone will complete 4 sets of each movement.
Conditioning:
Complete 3 rounds of the following:
Row as far as possible in 60 seconds
Rest 2 minutes in between efforts