Strength
Deadlift (from a deadstop)
Performance: Wendler 5-3-1
- 75% x 5
- 85% x 3
- 95% x 1+
Use a training max.
Fitness:
- 3 x 1-3 @ 32X1
Conditioning
Complete as many rounds as possible in 7:00 of:
- 7 Pull Ups
- 7 Thrusters (95/65)
Rest 3:00
Complete as many rounds as possible in 7:00 of:
- 7 Power Snatch (95/65)
- 14 Overhead Reverse Lunges (95/65)
- 7 Toes to Bar
Optional Independent Work
3 Sets:
- 60m Sled Push
- 60m Sled Pull
- 15 Ring Rows
Pull Up Program
You will perform this workout three times this week; ideally on Monday, Wednesday, and Friday.
3 Sets:
- 8-10 Seated External Rotation @ 4010
- Rest 60s
- 8-10 Trap 3 Raises @ 4010
- Rest 60s
3 Sets:
- 8-10 Scap Pull Ups @ 3112
- Rest 45s
- Ring Rows x 12-15 @ 4010
- Rest 45s
3 Sets:
- 12-15 Semi Stiff Arm Pull Downs @ 4020