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WOD:

1a) 0:00 – 12:00 – Every 3:00 x 4 sets – Deadlift:

6 @ 70%

6 @ 80%

3 @ 90%

2 @ 95%

Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. Adjust your 1RM down by 5-10% if your finding you are routinely missing sets. Suggest warm-up…15-20 reps with Empty Bar, 10 Reps @ 20-30%, 8 Reps @ 40%, 5 Reps @ 50%, 3 Reps @ 60%. This would be a good progression for someone with a relatively high deadlift 400/300lbs, if you’re lifts are lower, or significantly lower you can probably pull one, or even two of those warm-up sets. Warm-up sets should be done quick, with intention of getting your body warm and firing, you should be able to work through these warm-up sets basically at a pace that takes you to change the weights, close to on the minute.

1b) 12:00 – 18:00 – Every 1:00 x 6 sets: 50ft/side Suitcase Farmers Carry

Load as heavy as you can carry unbroken.

1c) 18:00 – 21:00 – 3 minute AMRAP:

10 Superman Arch-ups

10 Hollow Rocks

For quality, not for speed.

2) 3 rounds of – 3 minute AMRAP – 1 minute Rest:

5 Toes-to-bar + 10 Knees-up

30 Lateral Bar Hops

15 Thrusters 65/45

30 Lateral Bar Hops

Perform this piece as a pick-up where you leave off when you start each 3 minute block.

Extra Work:

3) Hip Extension: 4 sets of 10

Rest 90-120 seconds between sets. Load as deemed fit.

4) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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

Ultra Processed Foods – Great read HERE if you care about what you put in your body and your long term health.