3 Sets:
:20 Any machine
4/4 Bodyweight lunges
10/10 Mini band kick backs
6 Barbell RDL
:20 HS hold or plank
Then..
Deadlift (6 x 1)
Every 2:00 x 6 Sets: (Week 2 of 3)
Set 1: 5 @ 69-73%
Set 2: 3 @ 74-79%
Set 3: 3 @ 79-82%
Set 4: 1 @ 82%-85%
Set 5: 1 @ 85%-88%
Set 6: 1 @ 88% +
As our working sets are starting at a higher %, make sure you are building up and getting in warm up sets. Start with a couple sets of light 6-8 reps when working up to your first set of 5 reps, you should feel warm and the movement pattern should feel comfortable by the time you get to your first working set of 5.
If you don’t like pulling past 80% or so, that is totally fine. Stay at a weight you can keep perfect form, and the bar speed stays consistent ~ 75-80%.
Sets 4,5, and 6 are going to be “heavy” singles, not a max. Let your body get used to the loading, but you should still have good bar speed and perfect position.
Then…
13:00 AMRAP:
200m Run
12 Bodyweight Walking Lunges
10 Push-ups / HSPU
8 Pullups / Chest to bar
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