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Training Plan for Friday April 20th 2018

A) 12 min to cycle through

8 med ball hamstring curls - 3s eccentric
12 banded good mornings
4 barbell jefferson curls - elevate if needed

B) deadlift - no bouncing

warm up
- 2 sets of 3 - 55%
- 2 sets of 3 - 65%

working sets
- 1 set of 5 - 75%
- 1 set of 3 - 85%
- 1 set of 1+ - 95%

C) upon completion of B) take the balance of the class to cycle through

- 10L/10R lateral fixed banded alternating lunges
- 10/10 DB weighted plank shifts
- 20 DB glute bridge
- 60s straight leg wall traction

D) - 60/60s static deep lunge

Notes:

- barbell only for jefferson curls
- last of deadlifts is max reps with two left in reserve
- no heavier than 1" green band for russian swing
- put mat under torso if needed for nordic curls - can be done solo too