Thursday 23rd July

Warm-up
10 Toe Touches
then
2 rounds:
10 Light Straigt leg Sumo DL
10 Air Squats
10 alt Lunges
Single Leg Stiff Leg Deadlift (A. 4×6 P/L SLSLDL with a 5 second eccentric)
A. Single Leg Stiff Leg Deadlift, herein known as the SLSLDL, this can be done with our without weight. the key is to keep your back flat, your abs pulled in tight and your gaze neutral, don’t reach for the floor. Deadlift your weight up, then slowly (5 seconds) return to the position in which you can feel maximum tension on your hamstring, repeat 6 times and swap legs. If you struggle you can lower your weight or reduce the time of your eccentric. Balance is a key point here so move slowly, with as much control as you can muster. Each set is technically a rest for your other hamstring so move from side to side with nary a rest.
Metcon

B. Superset x5
5x Hamstring slides 10 second eccentric
(bum does not touch ground
20x Russian Twists
(weight does not touch the ground)
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Scaled/Silvers:
B. Superset x4
5x Hamstring slides 10 second eccentric bum does not touch ground
15x Russian Twists

B. Supersets are fun.
5 sets of hamstring slides, these should be done on a slippery floor in your finest socks, a grid roller will work but it will be harder. This time you will have a 10 second eccentric, your bum stays tight and does not touch the floor until you have finished. Again with these if you’re struggling shorten the eccentric time. The Russian twist can be done with a relatively light weight, a 5kg backpack will still work. Keep the weight pulled in tightly to your chest, come into that tuck crunch and control your movement through the waist, you should be able to feel the muscles on the sides of your abs contracting, pulling in tight like a corset, focus on this sensation rather than trying to fly through them as fast as possible. The weight does not touch the floor.
Metcon (AMRAP – Rounds and Reps)

C. AMRAP 10
8x Plank to Pike slides
6x Pike Push ups
4x Squat Jump Lunge Combo
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Scaled/Silvers:
C. AMRAP 8
4x Plank to Pike slides
6x PIke Push ups on knees OR push ups
4x Squat Lunge Combo

C. AMRAP 10, there’s a surprise, an AMRAP on a strength day!
Plank to pike slides, you’ll need to be on a slippy floor again, come into a gymnastic plank hold, now lift your bum into the air sliding your feet as close to your hands as your flexibility will allow. Rep number 8 should have you in the perfect position for your Pike Push-ups so you might as well just jump straight into them and once they are done it those awful jumping squat into a jumping lunge each side. Oh my.
Scaling for the PPU will be negatives, just have a little cushion for your head and only do 3 so that you can keep moving.
Walking hamstring curls (D. Finisher 100x Standing Tension Leg Curl per leg)

*Scaled/Silvers: 50/leg

D. The Finisher.
Stand up straight, squeeze your bum and pull your heel up to your bum and squeeze your hamstring, that’s 1, now do 99 more on the same leg before moving on and doing 100 reps on the other leg. This can be as easy or as hard as you want it to be, try not to give yourself cramp, you’re just trying to get more blood into your hamstrings so that they recover faster.