Glute Ham Bridge/Raise - Weighted
x Rep Scheme - 5 x 15
x Use a plate on your belly, a kettlebell, or a barbell across the hip. You may also use a bench to prop up your back. Goal? Squeeze those cheeks!! And drive those hips through
Pullups - Strict
x Rep Scheme - 5 x 10, each set should be completed within 60 seconds, they do not have to be unbroken. This opens the door for 1 weighted pullup every 6 seconds or even scaled with a little less assistance for anyone that wants to challenge this.
x Appropriate scale is the banded pullup with as little assistance as possible.
Deadlift @ 185/135
Toes 2 Bar
Homework - Before Class
Work up to a double Power Clean & Jerk @ 70%
Homework - Anytime
Box Jump Ladder
x 5 individual jumps at each height - 16, 20,24,30, plus 1 plate, 2 plates, 3 plates.