Events for December 2022

Monday, 1/16
January 15, 2017
Wednesday, 1/18
January 17, 2017

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

Lift
Pause Deficit Deadlift (30 min)
Prep:
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

Work
6-6-4-4-4

-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

Finisher
3 Rounds NFT
12 Spider Planks (6/side)
12 Single Leg Hip Bridges/side

Band hamstring Series
Score by Heaviest Pause DL

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