Reverse Hyper and Glute-Ham Developers

SESSION for Thursday 4/23/2020

WARMUP

Jump rope for 8-10 minutes, trying to switch up your jump every :30 or so. If you don’t have a rope apply the same techniques to the Penguin Jump. Focus on keeping a straight, tight body line.

then 3:00 of nasal-breathing burpees

then 2:00 in a steady pace of 10 deadlifts and 10 upright rows with your object.

Put these two movements together smoothly for some sumo deadlift high pulls. Here’s what it looks like with a band.

WORKOUT

for time:
50 double unders
25 sumo deadlift high pulls, 24/16/12kg
40 double unders
20 sumo deadlift high pulls, 24/16/12kg
30 double unders
15 sumo deadlift high pulls, 24/16/12kg
20 double unders
10 sumo deadlift high pulls, 24/16/12kg
10 double unders
5 sumo deadlift high pulls, 24/16/12kg

NO EQUIPMENT, NO PROBLEM!
for time:
50-40-30-20-10 jumping jacks
25-20-15-10-5 sumo deadlift high pulls using a bag/backpack

QUIET NEIGHBOR VERSION
for time:
50-40-30-20-10 calf raises (weighted = Rx+)
25-20-15-10-5 sumo deadlift high pulls using a bag/backpack

10:00 time cap. Share your time to the comments!

2nd Serving- Need More Work? (Strength-Bias)

complete and partition however you can:
150 banded overhead tricep extensions
150 banded bicep curls

then

100 jumping lunges
100 good mornings
100 presses

HSPU Strength Ladder: every minute on the minute x 5 do 1-2-1 reps

READ: Gov Inslee Announces Washington’s Recovery Plan – Governor.wa.gov
WATCH: Premiere at Thursday morning at 8am

3 replies
  1. David
    David says:

    6:13, used shortish weighted jump rope… could not find a good cadence today, lots of misses, used 2pd kb, not the best idea, blew out my traps and delts.

  2. Kaia
    Kaia says:

    5:30, jumping jacks + 16 KG KB for the SDHPs. Definitely would have taken a bit longer with double-unders :p

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