Skill
deadlift
1-1-1-1-1
spend some time working up in weight to a heavy single deadlift for the day. This could be a new 1RM or just a challenging lift for today. If you’re not up for a heavy day feel free to adjust the rep scheme to something like 5 sets of 5. As your bar gets heavier the way you initiate each lift should not change. Focus on a smooth pull from the floor, push through the ground with your whole foot and keep your midline and upper body locked in throughout the whole lift.
Workout of the Day
5 rounds of 3 minutes on 1 minute off
3 power cleans
6 push-ups
12 sit-ups
We’ve got a “Chief” style workout today. Each 3 minutes will start a new mini AMRAP of power cleans, push ups and sit ups. Your barbell should be a manageable weight that you can get through in one set of 3 touch and go reps or quick singles. Scale the push ups as you normally would and try to catch your breath during the sit ups.
standard: 95/65 lb.
rx: 135/95 lb.
sport: 155/105 lb., SHSPU
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