Today’s workout is short and sweet. We are starting with a bit of restoration work to keep that lower body healthy and then following it up with the “King of Lifts” and a quick couplet to finish things off.
3 rounds, for quality:
10 reps per side, T-hip rotation
10 reps per side, single-leg calf raise @5511
10 steps, Samson lunge
*@5511 reads: 5-seconds to lower, 5-second hold in stretched position, 1-second to come up, and 1-second hold at the top
Deadlift @21X1 – Build to a heavy set of 5 for the day
@21X1 reads: 2-seconds to lower the barbell to the floor, 1-second pause on the floor (practice holding the tension in your body and staying tight), eXplode up, 1-second hold at the top
3-4 rounds, heavy across:
8 heels elevated goblet squats *control the movement
6-8 strict pull-ups *ensure full range of motion: dead hang to chin over bar
40-60 seconds anti-rotation plank
Motivate your friends and the hunting community at large. Share alternate or complimentary workouts. Post your sets in the comments and let us know how you feel pre/post workout.