DT full of Griff

Warm-Up

*7 minutes to complete the following:
25m skip forward, 25m skip backwards, 700m run, 5 inch worm + 2 push-ups, 5 Front scale + back scale each leg, 10 hollow body rocks, 5 strict pull-ups, 15 wall squats, figure 4/Wall Drill (5 each leg then jogging against wall)

Watch the Standard Warm-Up Video Here

then…

“DT Full of Griff!”

1 Round of “DT”
800m Run
1 Round of “DT”
400m Back Pedal
1 Round of “DT”
800m Run
1 Round of “DT”
400m Back Pedal
1 Round of “DT”

1 round of “DT”= 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (105/155)

Goal=Between 25-30 minutes

Stimulus Goal:

Why Do This Workout? To work on doing weightlifting AND running in the same workout. This will improve your well roundedness.

Duration and Feel: You should have a weight on the bar that you could do a full round of DT unbroken when you are fresh. Use a weight that allows that, but in the workout expect to take some breaks somewhat often, 

DB Weight: Should feel a little heavy with the barbell. 

Specific warm-up focus: Proper barbell cycling techniques for DT.

Scaling Options: Lighter weight on BB. Bike 2000 for the 800s, and bike 1000 for the 400s.

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