ghd sit ups
good mornings-use a bar or weights, light enough to focus on form
5-5-3-3-1-1-1 this is primarily a warm up for the DL
Deadlift 3×3 add weight from last week
Deadlift at 5×5 adding weight only if form is solid
If last week was unbroken add weight. If you had to break it up last week, try for fewer sets, aiming for unbroken.
Using 60% of your last set of DL, do 12-9-6 resting 90s between sets.
As many rounds as possible in 10 minutes of:
1 round consists of:
1 Push Press @ 70% of body weight
1 Pull Up
3 Push Presses @ 70% of body weight
3 Pull Ups
5 Push Presses @ 70% of body weight
5 Pull Ups
Do the same rep scheme as above using 40-50% of body weight and band assistance that allows you to easily complete 5 pull ups.
arm overhead with external rotation