Go light on this, see the weight as assisting your thoracic movement.
Let arms & scaps fully extend.
Minimal Ground Contact - Go for distance
Start with mini pogo hops, find your rhythm and go for a tuck jump.
Heaviest 2 Rounds
Start on one side of the hip, go over the head & slam down hard.
Regular RDLs
Hold DBs at the top, done in an alternating fashion.
Elbows slightly flared out. Drive as high up as you can.
Legs maintain split stance, focus on placing more weight on the front leg & push ground away from you.
Squeeze glutes and focus on leading with your hips. Go as low as you can and just drop when you can't hold.
Maintain hips at the same height.
Minimise swaying of the body, keep posture tight. Do not rush the marches, go for at least 1 to 2 seconds each march.
Knee that is down will always be the inside leg. Make sure to stick the inside leg as close to the wall as possible. Go as far as possible without inside arm leaving the wall.
Focus on quality of movement for both exercises, done in a superset
Keep heels off the ground, front leg will be on a slope with heel raised. Take 2 Heavy DBs to load
Keep weight on the balls of the back leg. Minimal knee bend when hopping.
Once feet comes into contact with the ground, immediately try to push off
Heaviest 2 Rounds
Fast / explosive down & up motion.
Do a back squat as usual, pause for 2 seconds at the bottom of the movement.
Controlled repetitions for this movement.
Keep core tight throughout the movement, drive straight up.
Make sure first pulse is quick with an explosive second plyo pushup.
Sit low on one side, keeping the other leg straight. Go for depth. Instead of Kettlebell, go for plate & maintain overhead hold, keeping torso upright.
Focus on driving with forward leg.
1 x Forward Roll / 1 x Backward Roll
Maintain Watts for all sets.
Try to go for depth, within a reasonable range of comfort. Put a weight plate under the front foot.
Minimal Ground Contact - Go for distance
Start with mini pogo hops, find your rhythm and go for a tuck jump.
Pull the handles to around armpit height. If able to, find your rhythm and go for continuous reps.
Regular Bent-Over row
Close-grip, palms facing you. Pull to upperchest with a slight lean back, fully extend before going for next rep.
Focus on trying to bring your shoulders behind your ears. Slight hold at the top before going for the next rep.
Keep a stable tight core, press straight overhead. Pick a weight where posture is not compromised.
Hold wall at around hip height. Outside leg will be the working leg, keep chest as parallel to the ground as much as possible.
Minimise hip movement, full rotation of the torso from starting position to pocket level.
Back and forth on the turf before doing your rotational slams immediately - go for 6 rounds