- Deadlift- warm up to working weight.
- Put on a belt. Do one all out set at working weight.
- Military Press & Lat pulldowns- Repeat steps 1& 2. Wear a belt for all out set on the press.
- Military press & pulldowns- cut your "all out" reps in half, and do another 5 sets. So if you got 6 reps, you'll do another 5 sets of 3.
10 Deadlift at 110% bodyweight OR 60-70% working weight (whichever is lower)
20 Step ups to bench (10 each leg)
Later, 10 Rounds:
30 Seconds Sprint
30 Seconds Rest
Accelerating Front Squat
Pushups on DB's OR DB bench press
Later: 30 minutes-1 Hour easy conditioning (play basketball, hike, whatever)
Day 4: KB Circuit- 10 Minutes AMRAP. Do not stop!
10 KB Swing
10 KB snatch- left arm
10 KB Snatch- right arm
10 Push Press-left arm
10 Push Press- right arm
10 Goblet Squat
Later: Long walk, conversational pace.