Warm Up
Warm-Up
Every Minute on the Minute X 6 Minutes
Bodyweight Good Mornings
Lunge With Overhead Reach
Glute Bridge
Birddogs
PVC Deadlift (2-1-2-1) (Lowering – Bottom – Raise – Top)
Every Minute on the Minute
5 Reps: PVC on the Back Hinge Drill
5 Reps: PVC Romanian Deadlift
5 Reps: Empty Bar Deadlift With a 3 Second Eccentric
5 Reps: Empty Bardeadlift With a 3 Second Eccentric
3 Reps: Deadlift @ ~40% 1 Rm With a 2 Seconds Pause at the Knee
3 Reps: Deadlift @ ~40% 1 Rm With a 2 Seconds Pause at the Knee
Deadlift
Ascending EMOM Style 5RM
2:00 – 5 Reps @ 60% 1RM
2:00 – 4 Reps @ 70% 1RM
2:30 – 3 Reps @ 75% 1RM
2:30 – 2 Reps @ 80% 1 Rm
3:00 – 1 Reps @ 85% 1 Rm
4:00 – 5 Rep Max Attempt
4:00 – 5 Rep Max Attempt
Coaching Notes: Focus On Maintaining Solid Form and Bracing Throughout Each Set, Ensuring Controlled Reps and Steady Progression in Load, Don’t Sacrifice Technique for Weight, Especially as You Approach Your 5RM.
Accessories
3 Rounds Interval Accessories / 60 Seconds Work Cap / 15 Seconds Transition
6 Reps: Barbell Stiff Leg Deadlift
8 Reps: Single Arm Explosive Dumbbell Row Right (Kroc Row)
8 Reps: Single Arm Explosive Dumbbell Row Left (Kroc Row)
20 Seconds: Forward/Backward Bear Crawl
20 Seconds: Hanging Knee Raise or Lying Leg Raises