Strength: Upper

 

General Warm Up

10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)

Then:

2×5 Wall Squat

2×10 Air Squat

2×5 Stiff Leg Deadlift

Then:

Sumo Deadlift

(If you don’t know how to Sumo, you can do conventional.  But maybe this is a good time to try something new!)

10 @ 95 lb

8 @ 115 lb

6 @ 135 lb

4 @ 155 lb

2 @ 175 lb

Work up with singles until you can no longer lift with good form.

Then:

5 Reps @ 75 % of that 1 RM number

5 Sets

2-3 Min Rest Between Sets

Then:

8 Front Squat @ 65-125 lb (depending on fitness level)

4 Sets

2 Min Rest Between Sets

Then:

200 Reps Banded Hamstring Curl.  Sit on bench or stool and choke a band around squat cage or pole and do as many reps as possible so break up 200 reps as needed.

Then:

Heavy Farmer Carry 50 Feet

3 Sets

10 weighted Knees-to-Elbow (use ankle weights or hold a dumbbell or ball with feet)

3 Sets

Then:

Cool Down

10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)