group warm up
5 sets of
10 banded pull throughs
30s hollow
30 sec arch hold
*this is actually last in the video but makes sense to do this as a warm up instead of at the end
strength
week 9 mad cow deadlifts
*last set can be done in singles if it’s too hard!
accessory
5 sets of
10 dB split squats
10 dB power cleans
*lower volume session today because the deadlifts are now very heavy :) so our nervous systems will be a bit tired