Phase One Week Three
Structural strength is about body position as opposed to just load. Ensure that the weight you choose enforces a strict body position, especially in the carries, where it will start to affect your breathing
Warm:
3x10 of each
-40 Reps in as few sets as possible
Work:
Build to heavy snatch grip deadlift:
Then
10-8-6-4-2 Regular deadlift @ Snatch grip deadlift weight
20m Rack Carry (heavy) between sets
5-4-3-2-1: Heavy Burpee Deadlift
10-20-30-40-50 Meter: Farmer Carry with the same dumbbells
*Try to minimize the number of times you set the dumbbells down
Finish
2x
Back extension/ Superman on bench or GHD hold till failure
Rest 2min between
100x Flutter Kicks