RX sandbag weight for men is 40-80lbs
RX sandbag weight for women is 20-60lbs
*A single/double dumbbell or kettlebell can also be used for all workouts
*In the next 1-2 weeks the farm strong program will become part of the gpp program.
Warmup
5 min any monostructural activity
-Then-
2 Rounds not for time
10 Glute bridge (5 each leg)
5 Box jump 24/20
5 V-Up
5 Barbell good morning
5 Barbell deadlift
30s Seated hamstring stretch
30s hang from pull up bar
Workout Notes
Chipper to end the week! Bite off quick sets of this one with short breaks as always.
Similar tempo deadlifts as last week. Decreasing 1 rep per set but increasing 1s for the eccentric and concentric contractions.
Strength
Tempo Deadlift 3×5 (4s-1s-4s)
*4s up 1s pause 4s eccentric
*Rest 2 mins between sets
Workout
For time:
60 Sumo Deadlift High-pulls
50 Burpees
40 Box Jumps 24″/20″ or broad jumps
30 Sandbag/Dumbbell/Kettlebell Swings
20 V-up
20 Hang power clean
20 Shoulder to overhead
Accessory
2 Min each
Seated hamstring stretch
Bottom of the lunge each leg
and then