Intention: Wave loading heavy for our Lifting Party athletes, giving them opportunity to find 1 rep max, practice spotting for partners.

Prep: Hang, shoulder big 3, mini band Serratus slides, mini band hip thrust, Vertical stick on back hinge for 3 points of contact awareness.

This week’s wave loading should be heavier than last week’s wave loading. Refer to your printed program for your weights.

A1) BB Deadlift 3, 2, 1, 3, 2, 1 @31X0 (wave loading) REST 2-3 min
A2) Straight arm lat pulldowns 3 x 8 (light /activation) REST 1 min

B1) BB supine grip bent over row 3 X 8-10 @2010 REST 1 min
B2) DB OH tricep ext – crush grip 3 X 8-10 @2010 REST 1 min

C1) DB hip thrust 3 X 8-10 REST 45s
C2) DB FR paused Squats 3 X 8-10 REST 45s

D1) Plank Hip dips 2 X 30s REST 30
D2) Bird dog alt 2 X 30s Rest 30

Intention: Wave loading heavy for our Lifting Party athletes, giving them opportunity to find 1 rep max, practice spotting for partners.

Prep: Calf stretch, Hang, Hip power 3, prone lying donkey kicks, VM activate, Lat rows.

This week’s wave loading should be heavier than last week’s wave loading. Refer to your printed program for your weights.

A) BB Back Squat 3, 2, 1, 3, 2, 1 @31X0 REST 2-3min

B1) BB Bench Press 3, 2, 1, 3, 2, 1 @2110 REST 2-3min
B2) DB skull crushers on floor 3 X 8-10 REST 1 min (LIFTING PARTY ATHLETES DONT DO THIS)

C1) Paused BB Deadlift (just below knee) 3 X 8-10 REST 1 min
C2) DB Split squats 3 X 8-10ea REST 1 min

D1) Plank hold 2 X 30s REST 10-20s
D2) Side plank holds 2 X 30s ea REST 10-20s