:10 HARD Row, :50 Moderate
10 Plate Ground to OH, 25lbs or less
Reps are touch and go.
After each set of deadlifts, perform 10 Double Russian KB Swings for maximum explosiveness, 53s/35s or less
Rest 3-4 minutes after the swings. The goal is for each set to be roughly 2.5% or simply slightly heavier than last week.
Goal is to make the slightly heavier barbell look as good as it did in Week 3. Coaches should watch your athlete’s leg drive on each rep. Athletes who leave their hips high (after the first rep, meaning that their first DL is fine but their following ones in that set look more like RDL’s) will struggle to create leg drive on subsequent reps.
Additional Notes/Resources: The explosive movement that follows each set of deadlifts is meant to augment the explosive hip extension we are looking to improve this phase. This does not need to be done immediately after each set, but within :30 – :60 after the set is completed
AMRAP 10 Minutes not for score!! qaulity movement with a purpose
:45 Farmers Hold 30s-100s
10 banded Hamstring Curls
10 Empty Bar Good Mornings (Tempo on the way down, fast on the way up)
5 Band Pull Aparts
10 Cossack Squats
20 Lateral Box Step Overs
20′ HS Walk (15 second DB hold overhead is the sub)