The priority this week is the HINGE. When we hinge well, the spine is stable, hamstrings and glutes act as prime movers, and the calves keep us connected to the ground. An effective hinge is the heart of a deadlift, a kettlebell swing, and it serves as the basis for squats, jumps, push presses, crawling, and lunging. So it’s worth spending the week on this motor pattern.
PREP:
5m Flow (Calves and Hamstrings and Quads)
TWO ROUNDS OF
30s Oblique Opener
30s Calf Raises
30s Dimmel Deadlifts
60′ Crawl (Bear, Low)
Monday
SKILL/PRACTICE (10m): KB Swings
Conditioning I: Endurance Intervals (4x4x60/15)
– Step Ups
– 2DB Ground-to-Overhead
– Crawl
– Plate Rainbows
Conditioning II: Lactate Intervals (2x5x30/30)
Choice: BSlams, C&P, D&U
Tuesday
EMOM21
– 20 Ball Slams
– 15 Box Squats
– 10 2DB Ground-to-Overhead
Chassis Integrity Grind (Founders, Slasher-to-Halo, LDSB Cleans)
Wednesday
Long Strength (Hinge, Pull, Ground Work)
Short Intensity (I-go/you-go)
Thursday
Moderate Strength (Squat, Pull, Carry)
Moderate Endurance Grind
Chassis Integrity
Friday
Prehab (2 Rounds: 20 pullaparts +10 pullovers, 10/10 monster walk + 10 tempo band squats)
No Data/Nasal-Only Grind (15m)
– 120′ Farmers Carry
– 60′ LDSB Overhead Carry
– 20 Ball Slams