Connection (pull)
May Pull warm up
2-3 rounds
1 min ski erg
Experiment with seated band work: Abduction, hip flexor strength etc
10-12 single arm banded row w/ rotation L + R
Final week of this 6-week cycle.
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.
Accessory: Landmine hinge can be loaded fairly heavy and doesn't require the weight to come all the way down each rep. Prioritize drive on the way up to stand, and control/ stabilization as you lower and reload the weight.
For upperbody, reverse flys for a higher rep set into a dip or a tricep focused exercise. Skull crushers or a modified dip works here too.
