Saturday Cycle: Dead / Odd Position Strength

Circuit x 3

2-4 sets – Intended for the Saturday Cycle Strength Class. Regress movements if needed – Lizard in particular. Depending on participants, use either UNDERSWITCH or LIZARD, not both.

ULT
Push Off Walk In
reps 8-12
Tempo controlled
Rest 15s
Set Reps Tempo Rest
1 8-12 Controlled 15s (h:m:s)
2 8-12 Controlled 15s (h:m:s)
3 8-12 Controlled 15s (h:m:s)
LLT
DB – Posterior Lunge, DeadShift
reps 6-8 per si
load moderate
Tempo controlled
Rest 60s
Set Reps Load Tempo Rest
1 6-8 per si Moderate Controlled 60s (h:m:s)
2 6-8 per si Moderate Controlled 60s (h:m:s)
3 6-8 per si Moderate Controlled 60s (h:m:s)
LLT
DB – Anterior Lunge, DeadLift
reps 6 - 8 per si
load moderate
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 6 - 8 per si Moderate Controlled 15s (h:m:s)
2 6 - 8 per si Moderate Controlled 15s (h:m:s)
3 6 - 8 per si Moderate Controlled 15s (h:m:s)
LMT
Half Kneel to Side Lunge Shift
reps 6-8 per si
load moderate
Tempo controlled
Rest 60s
Set Reps Load Tempo Rest
1 6-8 per si Moderate Controlled 60s (h:m:s)
2 6-8 per si Moderate Controlled 60s (h:m:s)
3 6-8 per si Moderate Controlled 60s (h:m:s)
UMT
Underswitch Get Up
reps 4 per si
Tempo controlled
Rest 15s
Ground to Standing Exercise.
Set Reps Tempo Rest
1 4 per si Controlled 15s (h:m:s)
2 4 per si Controlled 15s (h:m:s)
3 4 per si Controlled 15s (h:m:s)

Replace standing with 4 bear crawls forward / back and decrease switches to a total of 3 per side

UMT
Lizard Get Up to SL Balance
reps 10-12 tl.
Tempo controlled
Rest 30s
Perform on one side first, or alternate sides
Set Reps Tempo Rest
1 10-12 tl. Controlled 30s (h:m:s)
2 10-12 tl. Controlled 30s (h:m:s)
3 10-12 tl. Controlled 30s (h:m:s)

Alternate Sides