This week our focus is on the hip hinge. Big Glute work.
Really make sure you’re warm for this. The primers are mandatory. Take your time, again move with intent. The walk outs should be strict, fold at the hips, keep your legs as straight as you can and core braced as you walk your hands forward, basically, if your hips sag below your shoulders.. work harder…
Deadlifts. Conventional is preferred but sumo/romanian can also be on the menu, whatever you feel causes you least discomfort and provides your spinal column the most support. Work slowly, keep back straight, shoulders in pockets, weight evenly dispersed between big toe, little toe and heel. Create tension in the bar by bringing it close to the body, then drive the floor away from you.
the accessory work should be executed at your discretion, add weight, remove weight, up to you.. but please note, too easy (RPE 5/10 or lower) will often result in slow progression.
Conditioning is a f***er this week, EMOM’s are no joke. The rower cals are colour coded for difficulty, green being easiest, red being toughest. Thrusters you can pick your reps from 5-10. Once you’ve chosen your numbers, aim to hang on.
Grip ‘n’ Rip. 