FRIDAY
Session 1

A. Deadlift @30X1
5 reps @ 70%
4 reps @ 80%
3 reps @ 90%
8 reps @ 70%
8 reps @ 70%
8 reps @ 70%
Rest 3 minutes

B.
Overhead Squat; 5 reps; Progressive
AMRAP (-2) Bar Muscle-ups Rest 2 minutes
4 rounds

C.
Alternating Pistol; 20 reps;
AMRAP (-2) Strict HSPU Rest 2 minutes 4 rounds

Notes
– Session focus: Hinge & Upper Press/Pull Strength
– Glute activation prior to deadlift – hip bridges, lunge complex, step-ups, KB swings etc. – Quality reps only on DL. Do not sacrifice form and safety for extra weight.
– AMRAP (-2) = Go for As Many Reps As Possible and when you feel like you only have 2 left in the tank, stop. Keeping you below blow-out, learning and controlling your limits.
– Sub MU for CTB pull-up

Session 2
A.
10-15 minutes on Weaknesses/Mobility

B.
Every 4 minutes row 40 sec at max effort; 3 rounds

Active Recovery 7 minutes: 20 Turkish Get-ups each arm

Every 4 minutes row 40 sec at max effort; 3 rounds

Active Recovery 7 minutes: 20 Turkish Get-ups each arm

Every 4 minutes row 40 sec at max effort; 3 rounds

Notes
Session Focus – Weaknesses; Anaerobic Lactic Power Intervals.