TUESDAY

SPECIFIC PREP

8 minute EMOM, Alternating each minute:

Minute 1: 45 Second Machine of Choice (Easy pace)

Minute 2: :25/25 Second Side Plank Hold

Minute 3: 10 Russian Kettlebell Swings + 10 Hollow Rocks

Minute 4: 7/7 Single Leg Glute bridge

STRENGTH

Deadlift Every 6:00 minutes for 18:00 minutes (3 sets)

Percentages:

Set 1: 75-77-80%

Set 2: 77-80-82%

Set 3: 80-82-85%

Percentages are all based on your 1-rep max Deadlift  

Complete

5 reps

3 reps

1 rep

Utilise the 6-minute intervals to tackle the 5-3-1 Deadlift sets as you see fit. Rest until the 6-minute mark, and then repeat for two more sets. This approach provides more rest when dealing with heavier loads.

CONDITIONING "Ready Player One"

Performance and Fitness

3 Rounds for Time:

400m Run

10 Clean and Jerks 70/47.5 kg

10 Bar Facing Burpees