July 11th, 2019

Part A and B repeat each week. Track these metrics for progress

A. “Stop” Deadlift (means brief stop/pause on ground versus “touch n go” reps)
SEE VIDEO DEMO
One set to technical failure with same weight as 3×5 last week
Then decrease weight 15-20% and complete 2×4-6

B. Barbell Hip Thrusts (see video demo)
One set to technical failure with same weight as 3×9 last week
Then decrease weight 10-15% and complete 2×7-9 Reps

C. Alternate Movements x 3 sets each:
First round lighter at top of rep range, and final 2 sets heavier with the lower end of range

DB RDL x 8-15 Reps (without full hip extension) (see video demo)
Rest 2-3 min
Sumo “Range of Motion” Squat x 8-15 Reps  (see video demo)
Rest 2-3 min

D. 3 Rounds:

100m Farmers Walk (Heavy, one hand; switch hands at 50m)
8 Burpee Toes to Bar (ADV 4 Reps Burpee Pullovers)
8 Medball Throw Sit-ups (see video demo)
4 Deck Squats (see video demo)
4 Broad Jumps (for distance; full reset each rep)
10 Shuttle Runs (30 ft each direction; “there and back” = 2 reps)
4 High Jumps (try to touch object out of each)
Rest 3+ min for full recovery

***Note that Deck Squats can be scaled easily by using your hand for assistance off the ground

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