Fitness & Performance:
A. Back Squat, build to a heavy triple, then 2 set AMRAP at 75% of the heaviest triple. In between sets or after your squats, accumulate a total of 3 minutes holding the top of a GHD back Extension.
B. 3 rounds for max load:
15 unbroken thrusters
15 touch and go deadlifts
A. Back Squat, build to a heavy triple, then take 10-20lbs off and do 2 downsets of 3. In between sets or after your squats, accumulate a total of 3 minutes holding the top of a GHD back Extension or hip bridge.
B. 3-4 sets, adjust the weight per set:
6-8 unbroken thrusters
6-8 touch and go deadlifts
Have fun with the squats, and just build up as you see fit until 3 reps starts to feel tough, but keep perfect movement throughout. Take some time in between sets to hold the op of a hip extension on the GHD, abs and glutes tight. Part B is not for time, but for load, you can warm up then you will have 3 attempts to get 15 unbroken thrusters and deadlifts, they must be unbroken at a steady tempo. This is particularly helpful if you are planning on competing in the Open, as we often feel as though we need to rest during a set even if we are physically capable of finishing a longer set at a higher weight. Don’t be afraid to challenge yourself but keep technique sound and rest as much as you need to get a good unbroken set.