Warm Up: 5 minutes continual
- supermans: 10R/ 10L
- 2 hand kettle swing (light lbs): 8 reps
- leg extension: 8R/ 8L
- choose one of the following: dead lift, squat (front or back), power clean, clean to front squat, good mornings, barbell snatch (hang or power)
Option 1: same lbs as last week: add 3 reps per set: 5 sets/ 13 reps every 2 minutes. Remaining time of 2 minutes is recovery.
Option 2: same lbs as last week: same rep count: 5 sets/ 10 reps every 1.5 minutes. Remaining time of 1.5 minutes is recovery
Option 3: increase lbs by approx. 20%: 5 sets/ 5 reps every 2 minutes. Remaining time of 2 minutes is recovery
Work: choose 1 of the above exercises.
- light - medium poundage
- 10 sets/ 3 reps
Work: Assistance: 4 sets/ 8 reps
- single leg squat (12 - 16" box): hold weight
- single leg hip bridge:
- knees to elbows: 60 total reps