Get warmed up for running (stretch calves, quads, etc.) Warmup the hip flexors and definitely the lower back. Build up to your working weight on the deadlift.
Metcon (Mr. Joshua):
5 Rounds for Time
400 meter Run
30 GHD Sit-Ups
15 Deadlifts (250/165 lb)
In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.
*Stimulus:
If needed, modify GHD's to ab mat sit-ups
Run | 2:15 or less.
Sit ups | 1:30 or less.
Deadlifts | 70% or less.
3 sets or less. :45 or less.
Finisher:
2 Sets
50’ Double DB overhead carry
25’ Single DB OH walking lunge right
25’ Single DB OH walking lunge left
BODYBUILDING WORKOUT
Routine 5a: Shoulder & Biceps & Abs
3-Way Super-set of:
- Seated DB Shoulder Press (3 x 8-12)
- Barbell Curl (3 x 8-12 reps)
- Wheel of Pain (3 x 20-30 reps)
- Alternating DB Front Raise (3 x 8-12 reps per arm)
- Alternating Incline DB Biceps Curl (3 x 8-12 reps per arm)
- Reverse Crunches (3 x 20 reps)
- DB Lateral Raise (7 x 8-12 reps)
- Standing Biceps Cable Curl (7 x 8-12 reps)
- Russian Twist w/Plate (3 x 20 reps)