A. Romanian Deadlift

4 sets of 8

Giving athletes 15 minutes to complete their 4 sets of 8, allowing for 1-2 warmup sets before beginning the working sets. Athletes have the choice to build in weight, but the priority remains quality and not load or speed.

B. “Midline Madness”

4 Giant Sets, Not For Time:
15 Abmat Sit-Ups
20 Hip Extensions
25 Flutter Kicks
30 Banded Good Mornings

Starting off this Sunday with weightlifting followed by some midline work. The Romanian Deadlifts and “Midline Madness” should be completed for quality rather than for load or time. The goal today is to get in some extra volume by focusing on lower intensity accessory work that will supplement the normal high intensity functional movements done throughout the week. Giant sets means that athletes are moving from station to station with a purpose, but not for time. Following the good mornings, athletes may rest as needed before beginning the sit-ups again. A clock doesn’t even have to be set for today’s workout.

Comptrain 1.21.18