Strength (superset two movements)
Shoulder Press (3×5 same weight )
Continue adding 2.5-5 lbs each week if you can successfully complete 3×5. If you reach failure, drop to 80% of heaviest set of 5 and restart linear progression.
Romanian Deadlift (RDL) (3×8 @ same weight)
Add weight from last week – should be moderately heavy (aim for 85% of max clean).
*If you missed it last week, check out our blog post on how and why to do RDL’s!
Conditioning
1) EMOM for 15 minutes (rotating between the 3 stations below for 5 rounds):
#1: 5 Bench Press (start at ~60% of 1RM, may increase weight each round)
#2: 15 KBS (AHAP)
#3: 45 seconds of DUs/attempts
Record heaviest Bench Press weight; KB weight to comments
2) Cash-Out 100m Sprints x 3
Straight line 100m sprints, rest is walk back. Record time for each sprint.