Tuesday, September 21st

Strength: Forward & Backward Barbell Back Lunge – 4×8/leg

4 reps forward and 4 reps backward per leg

Strength: Today, we will be doing both forward and backward lunges. Start the reps off by doing a right leg, forward lunge, driving back to stand. Repeat for 4 of the 8 reps, then step back with right leg into your lunge, driving forward/up to stand for the second 4. Repeat on the left, but it is okay to take a short rest by racking. Weight should be light because this is high volume. When doing a stationary forward lunge we tend to drive back using the quad more and when doing a reverse lunge, we tend to drive up with the glutes more. Athletes will do the next set starting reverse and ending forward, checking for imbalances or issues between the two.

Conditioning: Complete as many rounds as possible in 11 mins of: 12 Deadlifts, 115/85 lbs 9 Hang Power Cleans, 115/85 lbs 6 Front Squats, 115/85 lbs 3 Push Jerks, 115/85 lbs Run, 100 m

Workout – We’re taking a lighter, modified version of DT for a spin today. With the lower weight we expect the reps to be unbroken with one short break. Remember to take a quick break after the 11th deadlift. Use the short run as your recovery.