Moving forward, Thursdays will be active recovery days with some critical aerobic work. Be sure to check the blog tomorrow.
20 Empty Barbell Straight-leg Deadlifts
A. Halting Deadlift 5x3 @65-70%
- Pause 3 seconds at the knee. No belts. During the pause, do a mental inventory and make sure shins are vertical, and hamstrings and glutes are engaged.
III. Posterior Chain Accessory
B. GHD Hip Extension 3 x 12
- Pause for 2 seconds in the extended position and use a barbell as resistance if needed.
3-3, 6-6, 9-9, 12-12, 15-15, 18-18
Hang Squat Clean 135/95#
*22 Double Unders after each round
- HSPU- Stay strict until you have to break sets up. Once your reach your threshold for strict HPSU, switch to kipping.
- Do not stay strict for the sake of strict hspu volume. The goal here is the fastest time.
Trust - Teamwork - Sacrifice - Discipline