warm up
row 250m
3×10
ghd sit ups
back extensions
good mornings
skill
Power Cleans
5-5-3-3-1-1-1 this is primarily a warm up for the DL
strength
Deadlift 3×3 add weight from last week
functional fitness
Deadlift at 5×5 adding weight only if form is solid
strength endurance
Deadlift 1×21
If last week was unbroken add weight. If you had to break it up last week, try for fewer sets, aiming for unbroken.
functional fitness
Using 60% of your last set of DL, do 12-9-6 resting 90s between sets.
conditioning
1/2 cindy
10min AMRAP
5 pull ups
10 push ups
15 air squats
functional fitness
2 round repeats of Cindy
3 rounds of 2 sets of Cindy, rest 1:1
So…
2x
5 pull ups
10 push ups
15 air squats
rest for the same amount of time it took to do the above.
repeat 2 MORE times
stretch
arm overhead with external rotation
wall straddle
downward dog
