Pull

28-min

DEADLIFT — 3RM

Technical progression:

  • 40% x 5 — tempo lowering
  • 55% x 3 — pause 1 inch off floor
  • 70% x 2
  • 80% x 1
  • 2-3 attempts for 3rm

Accessory — 2-3 easy rounds:

  • 10 trx hamstring curls
  • 10 bird dogs/side
  • 30 sec plank hold

emom (3 rounds)

  1. 15 plate ground to oh
  2. 12 total plate side to side push-ups
  3. 9 heavy russian kb swings
  4. 6 strict pull ups