CT gotta hear your opinion on these style workouts ?!
Baseline: Pre-SOP and box breathing, then ROM drills. Run 800m, then 30-20-10 reps of sumo deadlift high pull (65#/45#), push ups.
Strength: Conventional deficit deadlift from a 2â?? platform â?? Work up to a 1 RM. (For his movement, everything stays the same as a regular deadlift; however you are going to stand on a 2â?? platform to provide a deficit. A 45# plate works great if you do not have a different platform built.)
Stamina: 3 rounds, not timed: 8x stiff legged deadlift (135#-225#/95#-155#), 20x Bulgarian split squat (perform a lunge with the back foot on a box and for the weight hold 2 KB or DB. Use the heaviest weight you can for 20 total reps), max rep toes to bar.
Work Capacity: Complete 40-30-20-10 reps of the followingâ?¦
DB snatch, alternating (35#/25#)
Calories on the rower
Durability: 4 mile timed run. SEALFIT Yoga Mobility drills. Hydrate and fuel within 30 minutes. Journal post training session SOP.