Jump Rope 3 minutes
10 Downdog Pushups
Barbell Clean and Jerk Progression
Then practice with manageable weight
Then 25 Minutes:
6 “Reset” Deadlifts (release the bar on the floor and reset your position every rep)
Sets across: all work sets at the same weight – 75% of your working 1RM
Rest 3 minutes between sets.
For these circuits, you should have about 30 seconds rest each minute.
9 Double Kettlebell Single Leg Deadlift R
9 Double Kettlebell Single Leg Deadlift L
30 seconds Clean and Push Press R
30 seconds Clean and Push Press L
30 seconds Downdog Stretch
Rest two minutes between Circuit A and B.
9 Heavy Sumo Deadlift (hold for 2 seconds at the top with max effort glute contraction)
9 Double Kettlebell Strict Press
30 seconds Windmill R
30 seconds Windmill L
30 seconds Leg Lowers
Don’t worry about how many rounds you get, just give each exercise everything you have.
Rest 30-60 seconds between movements.
20 yd Heavy Sled Push
Max reps UNBROKEN STRICT Pull-ups
10 Weighted Situps (anchor your feet on the stall bars and hold 2 kettlebells on your chest as you sit up)
20 yd Sled Push
Pull-up practice with bands – 5 good reps per set (sub 10 ring rows if you can’t use the bands)
10 Ball-up Situps