A. Pull-up strength work – 10×2 every 40 sec. Use bands or weights if necessary.
B. 10 rounds, EMOTM (every minute on the minute) of:
2 deadlifts at 60-65%
5 jump squats
5 pushups (clapping if you’re capable)
Use good form on the DLs as usual, and go as fast as possible on the rest.
C. 3×25 hip extensions
Love this workout!
a) Started off with 1 thick blue band but needed to add a second thin blue band.
b) Had to go a little less than 60% for the DL as I was quite sore from doing DL’s yesterday. Air squats rather than jumping squats, and I managed to do all my push ups off the floor! Yeah!
c) GHD machine just reinforced how tired my hamstrings/glutes already were!
A) Horizontal ring rows to give my hand a chance to heal.
B) Hvy 6rep DL 205#
C) EMOTM 155# DL, no clapping push ups for me since I was snaking with them so I just worked on my push up technique.
D) 3x 5 GHD raise and then 20 hip extensions with 10# plate
E) since I had to miss it yesterday – tabata boat rockers – sweet