Strength
Deadlift
20 minutes to work up to a heavy 3-rep deadlift. Reps do not have to be touch & go (quick reset at bottom is allowed), but you should be able to control the descent of at least the first two reps. The third rep may be dropped from the top if needed. *This is not a 1RM deadlift – enter your best 3RM for the day*
Suggested progression:
5-8 reps @ 40% of 1RM
5 reps @ 50%
4 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3 reps @ 90% (GOAL 3RM)
Be sure to take enough rest between sets, especially toward the end.
NEW ATHLETES may continue 5×3 progression
Conditioning
4 Rounds for Time:
60 DUs
15 Kettlebell Swings (53/35)
15 Hollow Rocks