THURSDAY
Dynamic (lunges and spidermans), Calf pumps, Air & Cossack & squat jumps
Shoulder activations (band on rig) Scap pull ups & lat pull backs into straight leg raises & T2B HS holds, pulses, lowers, kips
Deadlift tech. with holds |
Strength Development Deadlifts
5 – 4 – 3 – 2 – 1 @ 2 minutes/set
Think about: · Engaged lats/ braced core · Good set-up scap position · Pushing the floor away rather pulling weight up |
WOD
3 Rounds For Time:
15 Minute CAP
· 10 handstand Push-ups · 15 Toes-to-Bar OR straight leg raises · 20 Deadlifts (RX 50/35 Kg) · 10/8 Calories
Aim for: · Strong leg drive with the HSPUs · Consistent sets of deadlifts · Building set volume with the toes-2-bars
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