TODAY'S WORKOUT
Warm-up, then, if you haven't already, do the bar hang challenge! Details HERE.
Next:
DEADLIFT
5 x 4 reps @ 65%
5 x 3 reps @ 75%
5 x 2 reps @ 85%
Rest 1:30-2 minutes between sets.
Then:
3 rounds
5 Bent Barbell Row (pick heavy weight, only manageable for 5 reps)
5 strict pull-ups
Next:
2 rounds of...
As many reps as possible (AMRAP) of push press @ 45 lb. in 60 seconds
AMRAP Double-unders in 60 seconds
AMRAP Kettlebell swings at 1.5 pood, in 60 seconds
AMRAP Burpees in 60 seconds
Rest 2 minutes
Lastly, MENTAL TOUGHNESS WORK:
Hold a wall sit as long as possible [VIDEO]
*Competitor: As prescribed
*Established: As prescribed
*Recruit: Deadlift = 55%, 65% and 75%. Then, pull-up progression of your choice.