warm up
run 2 easy laps
3×10
air squats
push ups
knees to elbows
skill
power cleans
5-3-3-1-1-1
heavy but not maximal, warming up for DL. Rest no more than 2min between sets.
strength
3×3 deadlift adding weight. If you fail a last set of 3 see Sunday’s post on resetting!
functional fitness
3×5 deadlift adding weight as long as form is excellent
strength endurance
deadlift 1×21.
If you got 21 in one set last week, add 10lbs. If your set of 21 was broken, keep the weight the same and try for unbroken.
functional fitness
Using 60% of your last set of DL, do 12-9-6 resting 90s between sets.
conditioning
21 KB swings 70/35
30 DUs
15 KB swings
30 DUs
9 KB swings
30 DUs
functional fitness
20 DUs or 60 singles
21-15-9
KB swings(25/20)
Sit Ups
20 DUs or 60 singles
stretch
death stretch
supine hamstring
calves
