5 Deadlift @ 6/10 RPE
4 Deadlift @ 7/10 RPE
3 Deadlift @ 8/10 RPE
2 Deadlift @ 9/10 RPE
1 Deadlift @ 10/10 RPE
8 Deadlift @ 7/10 RPE
8 Deadlift @ 8/10 RPE)
1. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Row (moderate)
10 Single Arm High Pull (each arm, moderate)
5 Front Squat (45/35)
10 Hanging Scap Retraction
5 Tempo Strict Pull Up
-Then-
Warm Up to Hang Squat Clean weight.
2. Workout Prep
1 set (at workout pace):
2 Hang Squat Clean (at workout weight)
2 Strict Chest to Bar Pull Ups
2 sets
9-6-3
Hang Squat Clean (155/105)
Strict Chest to Bar Pull Ups
rest 1:1 b/t sets-
Time Cap each set: 5 minutes
Complete 7 sets of the following for TIME:
2 Wall Walks + 4 Strict Wall Facing HSPU
[complete the 2 Wall Walks THEN do the 4 Strict HSPU]— rest 60 seconds between sets —
** The goal is to go unbroken each set but doesn’t have to be for RX
1. Mayhem Hip Halo Activation
* 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats
2. Barbell Prep
2-3 Rounds
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)