General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep

A1. Seated Box Jump – 3×4 to a semi challenging height

A2. Single Leg Romanian Deadlift – 3×5-8 @3111 Tempo (movement focus heavier than last week)

B. Power Clean – Build to a heavy single; Rest 3 minutes (start at 85% and build demonstrating good technique)

C. Deadlift – Build to 10RM with perfect hip/back mechanics

D. Overhead Rear Foot Elevated Split Squat – Build to a challenging set of 8 on each leg (start with weakest leg and don’t increase unless both legs perform the weight)


7 Sets –
Row 200m @100%
7 G2OH @135/95-lbs
Rest 4 minutes

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