Strength
Deadlifts
Technique 5 min
15min:
-Deadlift
-Build up to a 5 rep max DL
-Then 5x5 DL, in between
each set 40 Russian twists. 20/15
Circuit 40:20
2 sets 2 laps
DB SA hang snatch 50/35
Pistol Squats option with rip 60 or bench
DB Lat raise front raise 15/10
LM squat to calf raise
*extra credit Abs 30:10 1 set each 2 laps
in/out crunches
leg raise side to side over DB
low plank tap outs (extending arm over head alternating taps)
Deadlift On the 2:00 x 5 Sets: 1 Deadlift *Use The Same Weight Across - Aim to perform all sets at 90% (or higher) of your 1RM deadlift or at a weight that is slightly heavier than last week's 5x3. -
Warm Up 1:00 min of each x 2 Rounds Bike Row 200m run Sumo Deadlifts Every 1:30 x 6 ⁃ hit 5 Heavy’ish sumo Deadlifts! You must lift each one separately (No Touch & Go) you are working on the PULL. Wor
Squat Clean Thruster On the Minute x 8: 1 Squat Clean Thruster *Build Every 2 Sets Friday Circuit: full body burner 35:20 1st and 2nd lap - 2 sets If time: 3rd Lap - 1 Set :Burner Water break between