deadlift

Friday

CF: Deadlift 5-5-3-3-3-1-1-1-1 reps apprx % for building: 50-60-65-70-75-85-90-95-100+ All levels: Use 5-3 sets for warming up to heavy singles, then build to todays solid heavy single for the day.

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Tuesday

CF: Deadlift 3-3-3-3-3 reps Level 3: After specific warmup for each barbell movement, build to the heaviest set of 3 you can for each lift, Goal would be 85%+ of 1rm for a triple. Level 2: After specific warmup for each barbell movement, build to a moderate but manageable weight you can for each lift using the

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Thursday

A. 3 sets of: Dumbbell Shoulder Press x 8-10 reps Rest 45 seconds Step-Ups with Dumbbells x 8-10 reps each leg Rest 45 seconds Side Plank x 30-45 seconds each side Rest 45 seconds B. Level 3 3 rounds for time (6 min cap) 10 deadlifts (225/155) 20 side-side hops over barbell Level 2: 10

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Wednesday

A. warmup deadlift (20 min total) 1. positions/empty bar 2. 5 x light load, 4x building, 3x mod load, 2x heavy 3. within 5 attempts build to todays solid, good position single B. gymnastics pulling; AMRAP 5 min 1. beginner- body row/assisted pullup 2. int- non assisted pullup 3. adv- non assisted chest-bar pullup

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Monday

A. 10 min clock to build to a heavy complex of: 1 deadlift + 2 hang power clean + 3 push jerks (todays emphasis is the push jerk- making sure to have a strong rack position and vertical torso during dip drive phase) B. E 30sec x 5 min (10 total): 1 complex @70-75% of

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