Intention
Increase speed, power and leg strength. Proper single-leg and deadlift mechanics. Hamstring strength at knee and hip joint. Neutral spinal positions. Isometric core work.
Warm Up and Skill
Banded hamstring distraction off rig or post 2:00 / side
2 rounds of: 10 hip circles per leg. 10 front and side leg swings. 5 inch worms.
Warmup:
3 x :30 Light RKB swings, Rest :30
3 x :30 Jumping Air Squats (easy), Rest :30
Skill:
EMOM for 8:00 of:
Pistol Practice
2 per Leg
*Attempt to change scaling options towards the end of the EMOM
Options include: box height of choice, post grab, band grab off post, and/or band across J-Cups
Training
Strength:
Deadlift
4 x 5 @ 75% of last week’s 5RM. 1 x AMRAP @ 75%.
Suggested WU as follows: 5 @ 40% – 5 @ 55% – 3 @ 65% (all off 5RM)
Accessory Work:
4 x 16 Front Rack Lunges alternating legs @ 5 – 10 # up from last week’s weight
4 x 12 GHD Sit-ups
2 x ME Plank Hold
Rest as needed between sets. NOT FOR TIME.
Cool Down and Mobility
3 x 10 flutter kicks (4-Count)
3 x 10 hip extensions
3 x 10 scorpions alternating sides
Soft ball (or super nova) in glutes and hamstrings 2:00/side
POST RESULTS IN THE COMMENTS!
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