Dynamic Warm-Up – Mobility
Prepare to for..
*Scale weight and movement accordingly to maintain good mechanics on 3. Ask your coach for help.
*Goal is proper perfect form! NOT a ugly muscled form 1RM.
Deadlift – 1×3 (Use 2 warm up sets to find today’s Heavy 3)
Controlled on the way down, take the hands off the bar, complete the next rep. Try to go heavier than Week 1.
Accessory Above and Beyond (Cool down is a must. Accessory work is your option per athlete goals and time)
After completing pieces 1-3, Please choose ONE of the following based on perceived weaknesses
Sprint 100m x 10
Sprint row 150m as an Alternative
After completing pieces 1-4. Please choose ONE of the following:
5a. Gymnastics Accessory
AMRAP 10 Minutes:
“Super Muscle-ups”/ Progression use Muscle-ups Harness
5 Second hollow body hold a the bottom of each rep and a 5 second hollow body hold at the top of each rep
5b. Strength Accessory
Farmers Carry – 400 m AHAP
Rest as Needed