A. Deadlift @ 30×1 work up to 1 heavy single today **HOLDING THIS TEMPO 3 SECONDS DOWN!!!! 15:00 time frame to complete this
B. 4 sets @ hard aerobic effort
:30 seconds plank hold
12 step ups ( no jump ) 6 on right leg + 6 on left leg
** aerobic effort is LONG think about something you go maintain thats tough for a long sustainable amount of time !!!
A. Snatch work to a heavy single for the day in 15:00 time frame ! LETS GET AFTER IT !
B1. Back squats building 10,8,6,4 @ 20×1 ( this tempo will be for EVERY rep ** think controlled down )
B2. Mixed grip pull-ups 220.127.116.11 STRICT adding weight to these if POSSIBLE for the athlete (NO BANDS TODAY) negative pull-ups are ok to do instead. Grab yourself a partner and perform 3-4 negative with 2 seconds pause in the top and 3 seconds down! ( you know these if you don’t perform 6 elevated ring rows)
EXAMPLE FORMAT OF ABOVE 10 back squat + 2 pull-up shake out + 2 more pull ups + shake out + 1 pull up + shake out + 1 pull up .. rest
8 back squat + 2 pull ups shake out + 2 more pull ups + shake out + 1 pull up … so on