Date: Friday, July 5
Warm-Up & Mobility: coaches choice
Strength: 6×2 Banded Sumo Deadlift at 55% of previous weeks heaviest single.
Super Set: 8 russian twist w/ plate
Conditioning: “Get Down On It”
E3MOM for 15 min (5 rounds) Start at 1, 2, or 3
- 20 Hops to Plate 45/25
- 20 Plyo Push-Ups (2 plates)
- 20 Hollow Rocks
Active Rest 10 Bird Dogs
Guide: rest for about 1:30
Scale Up: None
Coaching Notes: conditioning; remain on the balls of your feet during the plate hops. Practice on quick jumps with minimal resets. Quick transitions from station to station. Work as fast as you can while maintaining good form.
Cash Out: 3x
3 high box jumps + 10 strict hanging knee raise + Bike 1k