FITNESS
A. Deadlift
3×5; Across; Rest 2 min
Training notes:
•Reset each rep – not touch-and-go.
•Shoot for ~10# heavier than last week.
Record weight.
B. 5 min:
60s banded pull-throughs
60s box jumps, step down
30s hollow hold
+
(Rest 2 min)
+
10 min @ 85%:
10 DB box step overs
10 vertical ring rows
+
(Rest 2 min)
+
5 min:
60s banded good mornings
60s box jumps, step down
30s plank
Training notes:
•Banded pull-throughs
•Banded good mornings
•Box jumps should be quick and unbroken for the 5 minute pieces. Adjust height accordingly.
•Vertical ring rows should be a bit of a grind.
Record reps completed for middle 10 minutes of work.
PERFORMANCE
A. Deadlift
8,6,4; Building; Rest 2 min
Training notes:
•Reset each rep – not touch-and-go.
•This is more volume than last week.
Record weight lifted for each set.
B. 5 min:
60s banded pull-throughs
60s box jumps, step down (24/20)
30s hollow hold
+
(Rest 2 min)
+
10 min @ 85%:
10 DB box step overs (50/hand to 24” – 35/hand to 20”)
5 bar muscle-ups
+
(Rest 2 min)
+
5 min:
60s banded good mornings
60s box jumps, step down (24/20)
30s plank
Training notes:
•Banded pull-throughs
•Banded good mornings
•Box jumps should be quick and unbroken for the 5 minute pieces. Adjust height accordingly.
•Middle piece will get very grippy. Sub strict pull-ups for bar muscle-ups.
Record reps completed for middle 10 minutes of work.