Level 1

Deadlift 8-8-5-5-3-3-3

*after each set, perform:

Set 1-3: :20s Hollow (rock or hold)

Set 4-7: 20 Sit ups + 1 min plank

Level 2

Deadlift 8-8-5-5-3-3-3

*after each set, perform:

Set 1-3: :20s Hollow (rock or hold)

Set 4-7: 20 Sit ups + 1 min plank

Level 3

Deadlift 8-8-5-5-3-3-3

*after each set, perform:

Set 1-3: :20s Hollow (rock or hold)

Set 4-7: 20 Sit ups + 1 min plank

Level 4 Rx

Deadlift 8-8-5-5-3-3-3

*after each set, perform:

Set 1-3: :20s Hollow (rock or hold)

Set 4-7: 20 Sit ups + 1 min plank

Motivation

 

Strength

4 x 5 Tap and Go Power Clean

4 x 3 TnG Power Clean

*work on cycling barbell, build by feel

 

Front Squat 3 x 10-15 @65%

*aim high! Look to add #5-10/wk

 

Mobility: go west, young man