Class:

1) Deadlift: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Remember additional load is added to each individual set, not to your max, and should be the same as the last 2 weeks. Your Max Reps set should be Touch-and-Go, no pausing in the bottom.

2) Hip Thrusts: 4 sets of 8

Rest 90 seconds between sets. Goal is heavier than last cycle.

3)  AQAP:

100m Sled Drag 160/115

30 Pull-ups

15 Deadlifts 225/155

75m Sled Drag 160/115

20 Pull-ups

10 Deadlifts 225/155

50m Sled Drag 160/115

10 Pull-ups

5 Deadlifts 225/155

Extra Work:

4) Bar Muscle-ups: 10 minutes Practice

If you have them perform an EMOTM, if not work on the skill.

5) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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