ghd sit ups
good mornings-use a bar or weights, light enough to focus on form
Power Cleans 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
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.
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