General Movement Prep
2 Sets: For Quality
10 Dead-Bugs
10 Bird-Dogs
8/8 Single-Leg Barbell Romanian Deadlift
10 Banded Pull-Aparts
10 Banded Glute Bridges
Specific Deadlift Prep and Build
5 Deadlifts with Barbell off the floor
3 Deadlifts @ 50-55%
3 Deadlifts @ 60%
Then put starting loads on the barbell to have a 15:00 clock going
Deadlift
Take 15:00 minutes
Establish a 3RM Deadlift
Goal: 90% of 1RM
Conditioning
For Time
5-10-15-10-5
Power Cleans
Pull-Ups
Dual DB Push Press
Barbell: 60/40kg
Dumbbells: 22.5/15
Score: Time
Time Cap: 15:00
Goal: 9:00–12:00
Stimulus: Posterior chain stamina and upper body muscular endurance tester.
RPE: 8–9/10
Primary Objective: Move Power Cleans in efficient sets. The goal today will be to keep to 3 sets or less.
Secondary Objective: Maintain a quick but safe rhythm on pull-ups. The focus should be to maintain a pace of 5+ reps per every 30 seconds.
Accessories
For Quality
2-3 Sets
15-10 GHD Situps
16 Dual KB Gorilla Rows
:30/:30 Side Plank
