15'
Review hip hinge and bracing sequence.
Basic top down deadlift progression .

DEADLIFT
5-5-5-3-3-2-2-1 reps

A. Warm Up
PVC+MOBILITY
3 Rnd
5 Strict Toes to Bar
10 double DB Push Press
15 Jumping Lunges

B. Forza

S. Press
5×4
Dal 75% al 95%

B1 Forza

Bench Press
4×8

C. For Time
60/40 Cal. Bike
50 TTB
15 Front Squats 70-60/50-40kg
35 Deficit HSPU
15 Clean and Jerks 70-60/50-40kg
15 C2B
15 Power Snatch 70-60/50-40kg
20 BBJO

D. For Rep
2 Rnd di Row (selezionare la potenza indicata)
2:30 @ 250/150W
2:30 @ 300/200W
2:30 @ 350/250W
2:30 @ 400/300W
no rest tra i set

E1. Forza
Back Squat
8 @65% +5kg
8 @65% +10kg
8 @65% +20kg

E2. For Reps
4 Rnd con vest
40 Air Squat
20 Burpees Target
Rest 3'

Lavoro Opzionale

DB Suitcase Hold
2x Max Effort per side
Rest 3-5' per lato
DB Front Rack
4×15

Alt. GHD/Back Extension Hold
6x 20-30"

Pre-Wod
5 Minute Jump Rope
10 Minute Pull Up
5 Sets AMRAP Strict C2B -1 minute rest between sets (5,4,4,3,3)
mod: 1 minute on/1 minute off max reps negative

7 X 1 Squat Clean, 2 Front Squats-Heavy (add weight each set) (95#,105#,105#,125#,125#,135# - failed on 3rd, 135# - failed on 2nd rep)

For Time
50-40-30-20-10
Air Squat
II Under (2:1)

Substituted singles for DU's, still mastering.

A: Every 90 sec for 9 min (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Squats
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)

B: Take 8-10 minutes to build up Front Squat
And then
E2M for 16min (8 sets) of:
Tempo Front Squat x 4 reps @ 31X1
Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.
+
3rft
25 Kb swings
15 Burpees

GIORNO 1

PARTE A
Warm up

Squat flow

Then 3 round

30 mt bear crawl

20 jj

10 overhead squat banded

PARTE B

Back squat :
7 + 6 + 5 rest 2'30"
6 + 5 + 4
5 + 4 + 3
4+ 3 + 2
3 + 2 + 1 ( +15 reps col 53%)
‼️‼️📣📣
- partire con le 7 reps al 53 % del massimale
- scalare 10 kg per le 6 reps e altri 10 per le 5 reps ( senza rest )
- all' inizio di ogni set aumentare di 10 kg rispetto al precedente
• es massimale 130 kg :
70 + 60 + 50

80+70+60

90+80+70
...

PARTE C

C1
6x halting Clean Deadlift + hang Clean + clean + jerk

Rest 60”

AMRAP 6’

1 Power Clean

1 Thrusters

1 Shoulder to Overhead

70/50kg

C2
5x5 Ring Dip + 30” L-Sit parallele

 Rest 90”

5x3 Strict Pull Ups in L-Sit + Max rep Strict Pull Ups

Rest 60”

PARTE D

WOD1

3 RND

15BBJO

30 DB Snatch 25-22,5/15-10KG

WOD2

2 RND

200 DU 1

5 BMU (20C2B)

30 DB FRONT RACK LUNGES 25-22,5/15-10KG

EMOM4 x 4

4 Back Squat (heavy)
30 wall balls (unbroken)

Tabata (8 intervals of 20s with 10s rest) of:

• air squats
• push-ups
• sit-ups
• pull-ups

30min amrap
Row 40cal
12 Db burpee box over 22.5kg
50 Du

A) 12MIN EMOM
1) 3-5 Wall walk
2) 1 Set of kipping pull up/c2b/bMU
3) 40s easy recovery erg

B) 3-4 ROUNDS FOR QUALITY
15m+15m Double KB Carry (OH + FR)
10+10 Gorilla Row
10-15 DB Floor Press

1) EMOM X 8 Minutes:

• Min. 1 - DB Push Press x 8 @ 30-50/15-35 lbs.

• Min. 2 - DB RDL (Romanian Deadlift, also known as a Stiff-Legged Deadlift) x 8 @ same weight as DB Push Press

*For the DB RDL, you will take the DB's and, with a slight bend the knees, shoot your butt back visualizing that you are trying to touch a wall behind you and, keeping your legs straight, lower the DB's towards the floor. This is a terrific exercise for building strength in the hamstrings and lower back that results in greater strength in the barbell Deadlift, as well as other movements that heavily recruit the hamstrings, such as Snatches and Cleans. The biggest focal point is to ensure that your back stays flat and never rounds over into a turtle shape. You want to go as low as you can take the DB's while maintaining a flat back. They DO NOT have to touch the floor if you cannot get them to the floor without your back rounding over. You will know you are doing these right if you feel a good burn in your hamstrings. In addition, there is no tempo with these, but they should be performed in a controlled manner. Doing these as fast as possible completely defeats the purpose of the exercise.