It's Benchmark Week.  Woot Woot!  Time to see how you have progressed over the last training cycle.  Also a reminder how important those training logs are!

Weekly Warm-up

5 minutes Roll Out (Foam Roller/Lacrosse Ball) and Mobility Work

2 Rounds of:

  • 15-20 Scapular Push-ups with Controlled Tempo
  • 10 Prone Y's with 3 sec Hold
  • 8-12 Split Squats/side with Controlled  Tempo
  • 8-12 Lateral Split Squats/side

Part 1 NEW Q’s:  Deadlift 3 x 5 Ramping Sets - rest 3 mins (add 5-10 lbs from last time) VETERAN Q’s: Deadlift 1RM - rest as needed

Part 2 5 Rounds for time:

  • 30 Double Unders
  • 20 Kettlebell Swings
  • 10 Wall Ball

**15min cut-off

Compare to October 4, 2010

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