Intention

Increase speed, power and leg strength. Proper deadlift mechanics. Hamstring engagement. Deadlifts will teach the athlete how to properly maintain neutral spinal position and core engagement thru a large range of motion.A1 Linear strength cycle.

Warm Up and Skill

Mobility:

Banded hamstring distraction off rig or post 2:00 / side

2 rounds of: 5 up and over the fence per side. 10 air squats with 5-sec pause. 10 toe touches per leg.

Warmup:

3 x 1:00 Light RKB swings, Rest 1:00

Skill:

5:00 pistol practice alternating legs

intense individual

Training

Strength:

Deadlift (Reset at the Bottom)

20 minutes to find a new 5 RM

Suggested WU as follows: 6 @ 50% – 4 @ 60% – 4 @ 70% then build!

Accessory Work:

4 x 20 Front Rack Lunges alternating legs @ 40% of 1 RM or light to medium load

4 x 10 GHD Sit-ups

Rest as needed between sets. NOT FOR TIME.

Cool Down and Mobility

3 x 10 Bicycle situps

3 x 10 supermans

3 x 10 scorpions alternating sides

Foam roll thoracic spine 2:00/side

POST RESULTS IN THE COMMENTS!