Total Body Day
Deadlifts; 5 SETS OF 1 rep.
Notes: Perform 5 sets of 1 at 90% of your 1 rep max on deadlifts. Focus on moving the weight as fast and powerfully as you can while maintaining proper form.
Banded Deadlifts; 3 sets of 3 reps.
Notes: After performing the 5 sets of 1, scale back the weight a considerable amount and add a resistance band to the mix. Loop the band around the bar and perform 3 sets of 3. Adding a band changes the resistance curve making the weight “heavier” at the top of the movement.
Hang Clean; 2 sets of 3 reps, 1 set of 2 reps, 1 set of 1 rep.
Notes: To prevent injury, safely lower the weight and reset before every rep. Act as if each rep is its own set. (https://www.youtube.com/watch?v=WCdhjfg7fv4)
Push-Ups superset w/ Pull-Ups; 4 sets of AMRAP.
Notes: Finish off the workout by performing 4 sets of as many reps as possible on push ups and pull ups.