QOTD: What do you do to appear busy at work when you have nothing to do?
A.) 2 Hang Power Cleans, pick load
Every 1 min for 10 mins.
Build weight for first 5 mins, then hold across for last 5 mins.
Intention: Speed strength.
B.) 4 Deadlifts, pick load
Every 3 mins for 15 mins.
Building every 3 mins. Start sets at or above 78%.
Intention: Absolute strength. Phase 2 of deadlift cycle.
C.) Nordic Curls 1×100
With partners, complete 100 reps in as few sets as possible.
Cool Down.) As many reps as possible in 10 mins of:
Assault Bike Calories
Complete as 10 mins of:
20 secs- all out effort
40 secs- easy spin
Accumulate 3 mins on each leg: elevated pigeon/ banded hamstring MOB
Lax ball hips/ glutes