Pre Class:

1) Strict Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Max Reps

Warm-up as needed. Rest 2-3 minutes between sets. Remember additional load is added to each individual set, nor your max, and should be the same as the last 2 weeks.

2) 20 minute EMOTM: Odd, Deficit HSPU, Even, 3 Overhead Squats

Deficit HSPU can be any depth and any rep range, goal should be lower reps though 3-5 and deep as possible. Overhead Squats are out of the rack, start at around 60% of your 1RM, build up as deemed fit.

Class:

3) 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.

4) Hip Thrusts: 4 sets of 8

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

5)  AQAP:

100m Sled Drag 160/115

30 Pull-ups

15 Deadlifts 315/205

75m Sled Drag 160/115

20 Pull-ups

10 Deadlifts 315/205

50m Sled Drag 160/115

10 Pull-ups

5 Deadlifts 315/205

Extra Work:

6) Handstand Walk: 10 minutes Practice

Spend 10 minutes working on Handstand Walk and/or Hold.

7) Sled Drag: 6 x 50m

Rest 60 seconds between sets. Should be heavy, but not so heavy you have to stop moving.

8) 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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