A. 3 Sets for quality
10 Face down dislocates – smooth and controlled
10m Inch worm – slowly and with legs/arms/body as straight as possible
B. 3 Sets for quality
Face down hollow hold x30 seconds – broomstick lifted
Deadlift negative x60 seconds from standing to floor (empty bb+large 2.5kg plates)
A. Strict press heavy single (10 minutes)
B. Deadlift x 3 reps (with PERFECT posture and mechanics) @ 30X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
THIS TEST MEANS NOTHING IF YOU ROUND YOUR BACK – I need to know what you can
do with proper mechanics, not that you’re willing to damage yourself.
A. 25 minutes cycle through with a partner
P1 Sled pull x120m
-Farmers carry x30m (Heavy)
-Hollow rock x30 (If unable to maintain hollow body position change to 30 seconds hollow hold)
Jefferson curl x5 @5151
Bridge up (feet elevated on low box) x 1.1.1 Hold for 10 seconds at top, rest for 10 seconds between reps.
Post results to comments.