Warm-up:
3 mins skin the cat practice / bar muscle up practice on straight bar or rings, 3x8 inverted ring rows
Lift: Deadlift 6x2 heavy doubles -- if you're sore and recovering, do a 3x10 protocol with a light weight. If you didn't try last week's concentric only modification, give it a try this week: -- when the weight feels really heavy around the 4th or 5th set, drop the bar from standing position and reset then repeat.
Thursday Chipper increasing by 5
*10 medicine ball slams
*15 dumbbell thrusters (30-40)
*20 burpees
*25 K.B. swings
*30 air squats
Stretch:
Foam roll T spine, Lat stretch (while on knees) on box
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