Strength & Power:

Kevin Howard’s son Tommy stopped by the workout on Sunday to run the warm up.

Deadlift
5-5-5-5-5
All sets done @ 70-80% 1RM (Rest2:00-3:00between sets)
+
AMRAP in 5:00 Min:
10 KB/DB Swings (Heavy)
5 TTB

MetCon:

A1. *Partner Negative Glute/Ham - 10 reps x 3 sets, rest 90 seconds
+
A2.  **BB Good Mornings – 10 reps x 3 sets, rest 90 seconds (controlled…NOT Fast)
(Perform 1 set of A1. then perform 1 set of A2.)
+
3 Rounds for Reps of:
1:00 KB/DB Swings (50/30)
Rest  :30
1:00 Rowing (Calories)
Rest  :30
1:00 TTB
Rest  :30
1:00 Ball Slams (20/16)
Rest  :30

*From a kneeling position with your heels anchored, going from an erect posture, control the lowering, to lying face down on the floor.

**Use 25% of your 1 Rep Max Back Squat weight for Good Morning.

Elite Training Camp:

Squat (BW)
Press/Push Press
Pull Up

People Who Lift Weights…and Weightlifters