Silly me! I forgot to post this in time! If you get a chance to, get some or all of these in this week.
A): Dead Lift 3 x 5 (Add 2-5kg from last time round).
NOTES: As always with DL’s we want your back kept tight & straight, your shins VERTICAL, we want the bar in contact with the body up & down. It’s very easy to let that bar float away from the body. Don’t do this! This will most likely be a case of not engaging those lats enough. Pull the bar in close when you’re pulling it up the legs. Be sure to fully stand up to full extension. In fact we want a full 1-2 second pause at the top where you are squeezing your legs, butt, and stomach. Also get your shoulders behind the bar at the top (i.e: open your hips!).
B): 6 x Efforts of MAX Unbroken Reps on Double Unders
NOTES: Right, fun little skill and conditioning piece here. Don’t avoid this. First rule, you ONLY GET 6 GO’s AT THIS! That’s right, if you trip up on one or two reps then that is your score! Spend only 2-3 mins warming up on the rope before attempting your first set. Really try to concentrate on your form, try to stay relaxed in the body. Too much tension in your body and your’ll most likely come a cropper.
(If you’re having issues with your DU’S then you can count the attempts as well as the good ones but you will go for 6 one minute AMRAPs instead. Rest as needed between rounds).
C): MAX Metres rowed in 2 minutes
NOTES: A third one! Yay! Yes folks, one last pice for the day. Hit this as hard as you can trying to make your strokes as efficient as possible and aim for above 500m. Get after it!