Day 1 - Strength & Conditioning (16th-21st Apr)

This weeks strength work will work as a de-load. They will be light weight and more sets. This will prime the body for our new cycle starting next week.

Prehab

150m row

12 squats

12 lateral band walks

X2

Back squat 5x5 (light weight roughly 60% of 1RM, focus on quality of movement)

8 stiff legged good mornings

20sec hollow rock hold

X5

10 min EMOM

Min 1- 6 reverse lunges (hold KB) (each leg)

Min 2- 3 seated box jumps

Max strict toes to bar

X4 (1:00min rest b/w