Basics:
Three sets of:
- Deadlift x 6-8 reps @ 30X1
- Rest 60 seconds
- Dumbbell Shoulder Press x 8-10 reps @ 20X1
- Rest 60 seconds
- Plank from Elbows x 45-60 seconds
- Rest 60 seconds
Three rounds for time of:
- 400 Meter Run
- 10 Dumbbell Man-Makers (push-up, row left, row right, power clean, push press)
Performance
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts
Three rounds for time of:
- 400 Meter Run
- 10 Dumbbell Man-Makers (push-up, row left, row right, power clean, push press)