Monday, 1/2
January 1, 2017
Wednesday, 1/4
January 4, 2017

Warm Up:

3 Rounds
15 Band Good Mornings
10 Alt Samson Lunges
15 Arch Rocks
10 Alt dead Bugs

1×10 RDL w/ Bar (NO Deficit or Pause)
1x 5 DL (with Pause, NO Deficit)
3×3 working up with Pause and Deficit if applicable



-Use Plates for 2-4 inch deficit ONLY if posture is good at set up and maintained through lift

– 2 Count Pause just below the knees on way up and on the negative each rep

– Do not use go heavier than you can keep perfect form

EMOM 12 (6 Rounds each)

  1. A)15 KB Swings
  2. B)5 V-Ups+ 10 Hollow Rocks

Band hamstring Series

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