AC Strength & Conditioning
Warm Up
3-4 ROUNDS (4:00 CAP)
50m Run
5 Good Mornings (option to use barbell)
10 Walking Lunges
2 ROUNDS
5 Above the Knee Deadlifts (:01 descent)
5 DBL KB Deadlifts
5 Below the Knee Deadlifts (:02 descent)
:30 DBL KB Farmer Carry or Hold
Skill
2×3 (3121)
2×3 (2111)
1×3 (1111)
Tempo Deadlift*
*First 2×3 Mod+ / Second 2×3 Mod-Heavy / 1×3 Heavy.
Remember Tempo
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
BENCHMARK WORKOUT
“WALK IT OUT”
FOR TIME*
25-20-15
Deadlifts
50-40-30
Walking Lunges
*Complete 50m DBL KB Farmer Carry** after each full set. Ex: 25 Deads / 50 Walking Lunges / 50m KB
Walk…and so on.
-Rest 1:00-
15-10-5
Deadlifts
30-20-10
Walking Lunges
*Complete 50m DBL KB Farmer Carry after each full set. Ex: 15 Deads / 30 Walking Lunges / 50m KB Walk…so on.
**Option for Heavier KB