Deadlifts

Warm-Up

• Squat Therapy

Strength

Squat

• Squat Warm-Up
• 5 x 5 work sets at 90% 3RM

Deadlift

• Deadlift Warm-Up
• 3 x 5 worksets at 70% 1RM

Warm-Up

• Squat Therapy

Strength

Squat

• Squat Warm-Up
• Establish a 3RM

Deadlift

• Deadlift Warm-Up
• Establish a 3RM

Warm-Up

• Squat Therapy

Strength

Squat

• Squat Warm-Up
• 5 x 5 work sets at 80% 1RM

Deadlift

• Deadlift Warm-Up
• 3 x 5 worksets at 70% 1RM

5 min Warm-up

• Stretching

Strength

16 Min E2MOM

• 5 x trap bar deadlifts
• 6 x high knee box step-ups

Conditioning

20 min ALT EMOM

• 5 x Bulgarian Jumping Split Squats (Each Leg)
• 2 x 45ft – Half-Body Weight Sled Push
• 8 x GHD Sit-ups
• :20 Max C2 Bike Sprint (100+ RPM)

8 min Warm-up

• Squat Therapy
• Shoulder Warm-up
• Warm-Up Cluster

Strength

10 min E2MOM

• 5 x Clusters (135 / 95)

Conditioning

5 Rounds For Time (15min Cap)

• 250m Row
• 2 Rounds of Light DT (115 / 85)
  • 12 deadlifts
  • 9 Hang Cleans
  • 6 Push Presses

5 min Warm-up

Clean Warm-Up

• 2 rounds Squat Therapy

Strength

8 rounds (16min)

• 5 trapbar deadlifts (work up to heavy)
• 5 Box Jump Overs

Conditioning

For Time (18min cap) – Partner

• 80 wallballs. (2 sets of 20 each).
• 70 box step-ups w/ball. (3 sets of 10 and 1 set of 5 each)
• 60 alt sit-ups (hand ball back and forth)
• 50 Standing Handoff Twists
• 40 Walking Overhead Lunges (2 sets of 10 each)
• 30 Alt Push-ups and blanks (pushup one hand on the ball push it back and forth)
• 20 Alt 40ft Rundown w/ ball and then throw the ball back
• 10 Strict pull-ups w/ ball ( 5 each)

8 min Warm-up

1 rd Squat Therapy

• 1 min Squat Hold (use counter-balance as needed)
• 5 -8 Russian Baby Makers
• 5 – 8 Rack Assisted Squats (focus on upright spine)
• 5 – 8 Overhead Squats (Bar, KettleBells, etc)

3 rds

• 5 Deadlift Warm-ups
• 5 Strict Presses. (kbs)
• 1 hand stand kick-up

Strength

8-min Amrap

• 3 – Hand Stand Push-ups
• 5 – Deadlifts (225/155)

Conditioning

2 Rounds Bike Intervals

• 2 min C2 Bike goal ( 36 cal / 28 cal)
• 2 min Rest
• 2 min Assault Bike (28 cal / 20 cal)
• 2 min Rest

Strength

15 min E1.5MOM

• 3 Box Jumps (24″+/20″+)
• 5 Barbell Rows (135/85)
• 2 Strict Pull-ups

Conditioning

For Time (Partner)

• 5k Row
• 30 Clean and Jerks (135/85)
• 45 Deadlifts (225/155)
• 45 Hand Stand Push-ups

1 partner rows while the other works. Switch as needed.

Training Objectives

• Adapt to barbell training after long break
• Work on front rack position
• Rebuild pulling strength

Conditioning

For Time

• Run a 5k
• Bike a 5K

METCON

20 Min AMRAP — Incredible Hulk

• 5 deadlifts (115lb / 75lb)
• 5 Hang Power Cleans (115lb / 75lb)
• 5 Front Squats (115lb / 75lb)
• 5 Push Press (115lb / 75lb)
• 5 back squat (115lb / 75lb)

Training Objectives

• Adapt to barbell training after long break
• Work on front rack position
• Rebuild pulling strength

Power/Technique Training

10 Min EMOM

• 1 to 2 Shankle Complexes (95lb / 65lb)
  • 2 Hang Power Cleans
  • 1 Front Squat
  • 2 Jerks

10 Min EMOM

• 1 to 2 Complexes (125lb / 85lb)
  • 1 x Hang Squat Clean
  • 1 x Squat Clean + Jerk

Strength Training

7 x 3 Increasing Deadlifts with Shrug on Last Rep