Fitness Origins – Elite Strength & Conditioning

Rest Day!

This is a major key to good health and positive recovery. Rest-Stretch-Hydrate.

-Happy35th Scott and Jay

Warm-Up and Stretch

5-5-3-3-1-1 Power Clean
1-1-3-3-5-5 Deadlift

Warm-up:
10 solid minutes of stretching and self-myofascial release

1 mile run 60%-65% RPE
5 sets 10 reps Sumo Deadlift High Pull 95lbs
1 mile run 70%-75% RPE
5 sets 15 reps Low Ring Push-ups
1 mile run 80%-85% RPE
5 sets 5 reps L-Hold Pull-ups

Cool Down:
Same as warm-up

“Strength is knowing that you are ready…
Courage is knowing that you are not ready, but going in anyhow.”

1000 Jump Rope Skips

4 sets As Fast as Possible
5 plyo-box jumps
25 abmat sit-ups
25 back extensions

25 Handstand Push-ups

“…. strive to blur distinctions between “cardio” and strength training. Nature has no regard for this distinction.”

20 minutes As Many Rounds as Possible
Pull-ups 6 reps
70% Body Weight Bench Press 8 reps
50%Body Weight Back Squat 10 reps