Who’s signed up for the first session of PortFit?!
Spend 2 minutes in Z1.
Then 3 rounds
10 KB SDLHP
5 Samson stretches
10 KB swings
5 inchworms (no push-up)
Banded hamstring work
Scorpions and iron crosses
A. Deadlift – find a new 1RM
*take plenty of rest between each attempt; 2-3 min
B. Work up to a ME HSPU set – 3 attempts
With these max sets, we have built the strength in strict sets, so kipping now for a tester is fine. Theory is, the more strict you can do, the more kipping you can do, and since we want to find a max set, kip away my friends.
Squat cleans (135/95#)(115/75#)
*be smart on weight here. Rx weight might look fine for each set, but when you’re all said and done, it’s 55 reps of each movement. Take that into consideration.
5 minutes with a foam roller before you go!