Warm up
3 rounds of
1 min cardio
5 strict hang leg raises
2-3 strict pull-ups or 6-8 ring rows
5 per side single KB suitcase deadlifts
Deadlift
Using your recent 2RM deadlift as the reference, perform:
5 deadlifts at 75% of the 2RM
3 deadlifts at 85% of the 2RM
Max reps deadlifts at 95% of the 2RM
Note: the last set should be to failure, i.e. when form breaks up or when you cannot lift off the ground anymore. Aim for 4+ reps on the last set.
Pullups
3 sets of 3 weighted pullups or strict (banded) pullups
Increase from last week
Conditioning
4 rounds for time:
36 double unders
4 wall walks
36 double unders
8 power snatches 115/80 lbs
Time cap: 15 min
Scaling: Adjust to about 60% of your snatch. Each round of snatches should be done on 2 sets or less.
EVF360
Part A
2 rounds of each AMRAP:
3 min AMRAP:
15 double DB deadlifts 50/35 lbs
10 pullups
-- rest 2 min
3 min AMRAP:
15 Russian KBS 32/24 kg
10 alternating DB renegade rows 50/35 lbs
-- rest 2 min and pick up the first AMRAP from where you left off
Part B
4 rounds for time:
36 double unders
4 wall walks
36 double unders
16 alternating DB snatches 50/35 lbs
Time cap: 15 min