Weekly Warm-up 2 Rounds of:

  • 2-5 Cast Wall Walks
  • 2-5 Skin the Cats
  • 10-15 Wall Squats at slow tempo
  • 15 Wall Arm Slides

Your Homework this Week! At some point this week, pair up and find Max GHD Hip Extension Hold – face down on GHD machine. One person times and observes while the other performs the exercise, then you switch roles. The front pad should be lined up with the crease of your hips. Try to hold for 2mins. If you hit 2mins you can shut the test down. The torso is held parallel to the floor. As soon as the torso falls below that line, you get one warning. If it falls a second time, the test is done. Record your time as “Max GHD Hip Extension Hold”. http://www.apunts.org/ficheros/images/278/278v42n155/grande/278v42n155-13112538fig01.jpg

Part 1:

NEW Q’s: Deadlift 3 x 5 – ramping sets (add 5-10lbs more than last time) – rest 3 mins VETERAN Q’s: Deadlift 3RM

Part 2: Max Reps of:

  • 60 sec max Kettlebell Swings
  • 60 sec rest
  • 60 sec max Thrusters
  • 60 sec rest
  • 60 sec max Pull-ups
  • 60sec rest
  • 60 sec max Burpees
  • 60 sec rest
  • 60 sec max Double Unders

Score=total reps

Part 3: Hip Stability Assessment Trendelenburg Test: Hold for 10 seconds, perform ¼ squat Hip Extension Test: Hold for 10 seconds each side.

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