Dynamic Effort Deadlift
10x2 Deadlift @~50% against bands

For Max Load
3-3 Deadlift

Accumulate For Quality
100 banded hip extension
50 GHD Hip Extension
30 GHD Back Extension
15 GHD Hip & Back Extension

Developing Virtuosity 

Virtuosity, performing the common uncommonly well, often takes a back seat during the pursuit of new and exciting skills and movements. But as the old saying goes, you must learn to walk before you run. If your air squat is toe-y, your overhead squat is going to be challenged, which is going to make that bodyweight snatch near impossible. Unfortunately, many people try to rush through the basics to get to the fun and flash stuff (I cannot tell you how many people I have seen attempt a muscle up and not be able to perform a chest-to-bar pull-up). 

To help reinforce our commitment to those fundamentals, we are going to spend the next month working on them in the warm-up. Each class is going to start off with these movements to give you the opportunity to practice and refine this technique.