05/27/10 – Thursday Deads

Today’s LInks –

• A complex approach to quads and hams – TMuscle – As always the pictures are ridiculous.  Viewer discretion advised
• Filling in the Gap: How to incorporate joint mobility drills – MDA
• Andy Bolton Raw Dogs it – 70’s BIG
• Life Coach – Fitness Fixation – Peter?

Schedule –

• Foam Roll / Mobility Warm up / Burgener Warm Up
• 20 GHD Hip Extensions
• Deadlift – 5-5-5 @ 65%/75%/85% of your 1RM.  On your last set of five you should go for as many reps as possible.
• WOD – Complete for time
  • Overhead Walking Lunge 25yds – (45/25)
  • Sprint 25 yds back to starting line
  • 21 Push Ups
  • Sprint 25 yds back to your weight
  • Overhead Walking Lunge 25yds – (45/25)
  • Sprint 50 yds back to the starting line
  • 21 Air Squats
  • Sprint 50 yds back to your weight
  • Overhead Walking Lunge 25 yds – (45/25)
  • Sprint 75 yds back to starting line
  • 21 Push Ups
  • Sprint 75 yds back to your weight
  • Overhead Walking Lunge 25 yds – (45/25)
  • Sprint 100 yds back to starting line
  • 21 Air Squats
  • Sprint 100 yds back to weight
  • 100 yd Farmer’s carry back to starting line
• 2 x 25 GHD Hip Extensions
• Stretch