Fleming. Coach K's exclusive coaching & nutrition athlete; 5 months in and almost 50lbs down.
FITNESS
A. Four sets of:
Deadlift x 6-8 reps @ 21X1
Rest 60 seconds
Dumbbell External Rotations x 8-10 reps each arm @ 3010
Rest 60 seconds
Partnered Leg Tosses x 15-20 reps
Rest 60 seconds
B. For time:
40 Kettlebelll Swings (24/16 kg)
20 Burpees
800 Meter Run
30 Kettlebell Swings
15 Burpees
600 Meter Run
20 Kettlebell Swings
10 Burpees
400 Meter Run
AIM
A. Four sets of:
Deadlift x 5-6 reps @ 21X1
Rest 30 seconds
Handstand Push-Ups x Max Reps @ 2010
(no HSPUs, no problem – perform a seated DB press with a weight that challenges you to get 8-10 reps)
Rest 2 minutes
B. For time:
40 Kettlebelll Swings (24/16 kg)
20 Burpees
800 Meter Run
30 Kettlebell Swings
15 Burpees
600 Meter Run
20 Kettlebell Swings
10 Burpees
400 Meter Run
SPORT
A.
Three sets for times of:
15 Chest-to-Bar Pull-Ups
15 Handstand Push-Ups
15 Kettlebell Swings (32/24 kg)
Rest 2 minutes
B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
C.
Three sets, not for time, of:
Banded Good Mornings x 10 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 10 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 10 reps @ 2012
Rest 45 seconds