7pm Mobility Workshop with Coach Cara: Learn how to increase flexibility in your Posterior Chain starting from the feet working all the way up to the lower back and hips.
A. Conventional Deadlift: 8 sets, Week 3.
All reps with pace: 2220
(2 seconds up, 2 second hold in full extension, 2 seconds down, touch and go)
40%x3
50%x3
60%x3
70%x3
75%x3
86%x3x3
*The working sets are 3% higher this week compared to last week’s 83%. If you were able to complete last weeks efforts with the strict pace at 83%, add 3% to your working sets. Next week we will be our last week with this program and will be up to 89%!
B. 4 Rounds: 45 ON/ 15 OFF
Backrack Lunge @ 40% of 1RM Backsquat
Strict Pullups
Hamstring Deathmarch, AHAP
Rest
C. Bonus Round: Optional
7 Rounds: E.M.O.T.M
Hollow body Upper X 7
Hollow body Lower X 7
Hollow body together X 7
Superman Extensions X 7
