Segmented Clean Deadlift

(3 pauses: 2” off ground, right above the knee, high hang)



Increase weight ea set

Video courtesy of Catalyst Athletics.  Third time hitting the segmented clean deadlifts.  With the reps being lower this time, aim for heavier weight each set, BUT, keep good tension during the pauses.  Don’t relax!


“Annie Meets a Farmer”


Double Unders

Ab Mat Sit Ups

 *100M Farmer Walk Between Each Round (53/35)

Little spin on a classic benchmark.  The added exhaustion of the shoulders will force you to relax the arms as much as possible during the DUs and get the spin from the wrists


Scaling Options:

DUs -> 2:1 ratio to SUs

Ab Mat SU -> Feet Anchored

KB weight -> as needed


Cool Down:

GHD Back Extensions 3 X 15 w/5 sec hold at top


Calf stretch on rig – 2 min per side

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