Sumo Deadlift
3 Sets:
3 Sumo Deadlifts
* Same Weight Across
* Aim For 82% 1RM
"DT" [BENCHMARK]
5 Rounds For Time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: (155/105)
Time Cap: 18 Minutes
—-
Tuesday
"Upbeat"
For Time:
1,000/900 Meter Row
150 Double Unders
1 Mile Run or 4k bike
150 Double Unders
1,000/900 Meter Row
Time Cap: 30 Minutes
—-
Killer Core
3 Super Sets:
10 Weighted Sit-ups (Moderate)
20 Sit-ups (Unweighted)
Monday
Bench Press
3 Sets:
3 Bench Press
* Same Weight Across
* Aim For 82% 1RM
"Show Of Hands"
On the 1:30 x 10 Sets:
5 Strict Pull-ups
15 Dumbbell Goblet Squats (50/35)
Max Hand Release Push-ups
—-
Optional Accessory
Posterior Pump
[PART A]
3x8 Barbell Hip Thrusts
[PART B]
16 Double Dumbbell Romanian Deadlifts
Rest 1 Minute Between Sets