Wednesday
A. Defecit deadlift
6 sets of 5 tng reps; every 75 seconds:
-load @ 60%-70% of 1RM across for all sets
-standing on 45# plate
B. Minutes 00:00-10:00
5 rounds
50ft DB by side walking lunge @ 50#/35# per hand
5 devil press @ 50#/35# per hand
*8 minute time cap
minutes 10:00-20:00
5 rounds
Echo bike 12/9 cals
12 Pull-ups or 12 ring rows
*8 minute time cap
*if you want to work skill here, sub 2-4 bar MU per round
Essentials
A. Take 12 minutes to complete:
Deadlifts
10,8,4,2
*finishing off with a heavy double for the day
+
B. 2 minute AMRAP
18 air squats
12 ring rows/pull-ups
AMRAP sumo deadlift high-pulls remaining time
Rest 1:00 then repeat until you complete 60 sumo deadlift high-pulls
*cap at 4 sets