Session P4 W2

Warm up

Dynamic Stretching

3 sets of 5 reps of Romanian Dead Lifts from the High Hang position. Start with an empty bar and move to approximately 1/2 your body weight. This about getting a good posterior chain stretch, not moving a large load.

5 sets of 3 reps of 5 second negative deadlifts with an empty bar.

Strength

Perform 3 sets of 3 reps of Snatch Grip Deadlifts. These should be very heavy lifts, but with impeccable form.

Power

Perform 3 sets of 10 repetitions of Sumo Deadlift High Pulls with an empty bar (45#/20kg). Concentrate on/emphasize the explosion with your hips instead of the pull with your shoulders and back.

Workout

As fast as you possibly can, perform as many reps/rounds as possible (AMRAP) in 10 minutes of: