The athletes and coaches of the 2009 June US Jr National Team Camp.
Complete 3 sets each of the following:
1 Embedded BL + 5 MU
1 Embedded PL + 5 Stall Bar RLL
1 Embedded FL + 5 HLL
Finish the workout with 10 Bridge Wall Walks
notes:
1) Warmup by performing 2-3 easier CPP variations prior to beginning your working sets. The variations used should initially begin with one that is quite easy and then get progressively more difficult from warmup set to warmup set.
2) Rest 10-20 seconds between the embedded static and the subsequent exercise.
3) Rest 1-2 minutes in between giant sets.
4) Choose an embedded static strength variation that allows you to hold for 15 seconds per rep.
5) If HLL are too easy, you may increase the intensity of this movement by performing them as slowly as possible.
6) If any of the movements are too difficult or easy for the prescribed repetition range, scale them accordingly with another movement from the same family.