Connection (pull)
February Warmup
3 rounds
20 light unbroken thrusters
12-15 mini band "kick backs"
200' goblet carry
We are in week 4 of a hinge and pull progression.
Hinge of choice: Traditional Deadlift, Trap bar, Sumo deadlift (KBs or Barbell), Hip thrust all work
Pull of choice: Lat pull down, seated row, T-bar row, bent over row all work.
For the cleans - barbell cleans if you are proficient and comfortable with them. If not, a Sandbag/ D-ball clean, a heavy KB Headcutter (first pull only), or double DB hang cleans (between the legs preferably) are all options.
Rope pulls should be heavy and close to failure by 3rd set. If you don’t have access to a rope, 5-10 heavy 3-point rows L and R are a good substitute. Choose a weight for curls that won’t allow more than 20 on first set.
Ensure 90 seconds minimum rest b/n all sets
