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, ideally, stand on two plates with heavy KB between legs to allow for a deficit. Focus on a 3 second descent, hold bottom for a count of 1-3 and then drive back to stand. After set, move right to 10 vertical jump efforts off floor or pad such as sanddune stepper.
For upper body accessory, choose a load that you can perform 8-12 presses, depending on your goal, where you have 1-2 reps in reserve. Immediately follow the set with plank up-downs, going from hands to elbows in plank, minimizing hip movement.
