Cycle 3 Day 14
Hip Extensions 1×15 then 3×15 hugging 45/25lbs plate
10 Empty bar high hang squat cleans
5 Kipping HSPU w/3 second hold at the top of each rep
Find your new 5RM back squat
The goal is to consistently add 5-10lbs each week. Base your increase on how challenging last week was (easy-10lbs, hard-5lbs).
Seated straddle, pigeon stretch, puppy dog stretch, hold for 2'
21 Burpees to 6″ target
21 GHD sit-ups