October 28, 2017 – Strength

October 28, 2017 – Strength

Anchor Strength

Warmup – monostructural 10 minues (switch at 5 minutes. i.e. row 5, run 5)


3 rounds:
10 Light Kettlebell Swings (or use a dumbell – focus on full hip extension and squeeze your butt!)
10 Push-Ups

Four sets of:
Deadlift x 4-6 reps
Rest 1 minutes
Seated Dumbell Press “Z-Press” x 10 reps (1 second at top, 2 second lower)
Rest 2 minutes

Warm up the deadlift with a few sets of lighter weight. If you do not have a barbell to deadlift with you can opt to use dumbells. We want this weight to be heavy but your back must be perfectly straight the whole time. Target a weight you could lift about 12 times if you were going to max out.

3 sets:
Hollow Rock x 20 reps
rest 30 seconds
Bent over single arm dumbell row x 15 reps each arm – “light weight”, hold the top of the pull for a solid 1 second. If you cant hold for a second, or you cant bend over without a straight back – the weight is too heavy.
rest 60 seconds