Connection (pull)
April Pull warm up
1 min high step ups, unloaded
20-30 seated band lat pulldowns
100' zercher carry or :30-45 hold (sandbag or DBs)
New 6-week cycle begins this week.
This cycle's focus is a sumo stance deadlift, options include KBs, a barbell, or even a cable set up on a belt squat or similar.
For the upper body strength pull, we will be working with a bent over row - either tbar, barbell, or DBS. This movement will require demand from the core as well as legs to stabilize. Week 1 is the opportunity to establish a baseline and start conservatively.
For the accessory, hands low in a prowler style push or a forward facing pull are both great options. Load should be high for this 50' push, alternatively if limited, go farther. If no sled is available, a hip thrust or hamstring curl is a suitable option.
For the upper body accessory, use a wide grip attachment on cable if possible to perform a seated row. If not available, a reverse fly is a good substitute. Immediately follow it with a set of max chin ups, using banded assistance or adding load to make 6-8 reps challenging
