Warm Up
7 min AMRAP
10 Banded Good Mornings
5 RDL’s (each side)
5 dynamic squat stretch
10 scap push ups
– into workout prep –
Warm Up to working deadlift weight
7 min AMRAP
10 Banded Good Mornings
5 RDL’s (each side)
5 dynamic squat stretch
10 scap push ups
– into workout prep –
Warm Up to working deadlift weight
Deadlift 5×3
* Begin at 50-60% of 1RM, building weight with each set (End with a heavy 3 rep. Do not attempt a 3 rep max). Ideally this should be heavier then heavy 5 but go by feel.
-New set every 2 minutes-
Achilles
8 sets
300/250m Row
-Rest 1 minute between sets –
Accessory
3 sets
10-12 Dumbbell curls (each side)
15 Russian Twist (each side)
10 Single Arm DB Z-Press (each side)
*Click Workout Prep notes for demos
Deadlift 5×3
* Build to a moderate set of 3, go by feel and proceed in load as long as form is maintained.
-New set every 2 minutes-
Achilles
8 sets
300/250m Row
-Rest 1 minute between sets –
