TUESDAY

Calf pumps

Shoulder Activation (dowel)

HS holds, pulses and lowers

With barbell :-

·      Good mornings

·      Deadlift stages

Strength Development:

Deficit Deadlifts

5 sets @ 2 minutes

10 – 8 – 6 – 4 – 2

Add weight – start 50%

Stimulus:

· Controlled lowers (Concentric and Eccentric)

· Engaged Lats. – good setup

· Bracing and breathing

WOD

8 Rounds For Time

17 Minute CAP

·   10 Deadlifts (RX 60/40 Kg)

·   5 Handstand Push-ups

·   30 Double-unders

Stimulus:

·  Unbroken sets

·  Pacing each set

·  If you complete this early  – continue as an AMRAP