Front Squat 7×1Switch between Lat/Tri and PVC Bend Over between setsLateral Hip Circle Walk 24′-48′GHR or Reverse HyperGHDSUCalf Raises3 setsSumo Deadlift 3xAMRAPActive Pigeon, Arch Back, and Straddle Up between sets
Muscle-up PracticeEvery minute on the minute Shoulder Press 1x. Every successful lift add 10# for the guys and 5# for the gals. When there is a failure move onto Push Press and then Push Jerk.
Front Rack Lunge 5×3 each Knuckle Hang 30s between all sets, alternate between Arch Back and Jefferson CurlReverse Hyper, Kneeling Sit-up, Calf RaisesorGHR, Sissy Squat, Calf RaisesHang Squat Clean 3xAMRAP-Between sets Lat/Tri Stretch and PVC Bend Over
‘The Scapula craves complexity but the hips crave intensity’. -Ido Portal Table Top 10x(10s), Back Bend 10x, Inchworm-3 RoundsSkin the Cat-We will be going over different strength and mobility progressions to work up to a skin the cat. Between sets work these hip components: seated … Read More