summer pump week 1 day 5

movement primer : 2 rounds

  • 10 good mornings
  • 10 deadlift + shrug (empty bar/light)
  • 10 SL glute bridges

posterior chain engagement

  • 5 Sets : 5 Deadlifts + 5 Barbell Shrugs  (light / hook grip)
    • hold top locked out position, then shrug
  • 2 x 8 : tempo sumo deadlift 3/1/3/1
  • 3 sets :
    • 10 Snatch-Grip RDL
    • 12 kb gorilla row
    • 50 ft Heavy Farmer Carry (hold plates)

emom

  • min 1 – 4 : 250m row
  • min 5 : rest
  • min 6 – 9 : 15 kb swings
  • min 10 : rest
  • min 11 – 14 : 50 ft db walking lunge (50/35) *2 db held at side
  • min 15 : rest
  • min 16- 19: 200m run