5-4-3-2-1-6-6)
Deadlift 5-4-3-2-1-6-6
<10:30>
*Do a set every 1 minute and 30 seconds.
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
6 Deadlift @ 8/10 RPE
6 Deadlift @ 9/10 RPE
Scoring: Load
1-2 Sets
1:00 Row (moderate)
5-10 Air Squats
10 Ring Kip to Swing into 2 Tempo Ring Dips
10 Single Arm Dumbbell High Pull (each side)
-Then-
Warm Up to Hang Power Clean weight with 2 Muscle Up after each set.
Workout Prep
1 set (at workout pace):
5 Air Squats
2 Muscle Ups
2 Hang Power Cleans (at workout weight)
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
<12 min>
Scaling Option/45+Masters RX:
3 Rounds
35 Air Squats
4 Muscle Ups (OR 12 Strict Pull Ups/OR banded)
10 Hang Power Cleans (115/80)(95/65)
1 minute Couch Stretch (each side)
1 minute Pigeon Pose/Stretch (each side)
1 minute Quad Smash (each side)
Couch Stretch (each side)
Pigeon Pose/Stretch (each side)
Quad Smash (each side)
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
Barbell Prep
2-3 Rounds
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)