summer pump week 2 day 5
movement primer : 2 rounds
- 10 good mornings
- 10 deadlift + shrug (empty bar/light)
- 10 SL glute bridges
posterior chain engagement
- 4 Sets : 5 Deadlifts + 5 Barbell Shrugs (increase weight from last week)
- hold top locked out position, then shrug
- 3 x 8 : tempo sumo deadlift 3/1/3/1
- 3 sets :
- 10 Snatch-Grip RDL
- 12 pendlay row
- :30 dead hang – supinated grip
3 rounds : e3mom
- 100 ft db walking lunge + 200m run
- 200m run + 20 wall ball
