Deadlifts, PCs, & Metcon

Warm-Up:

200m Run/Row

Resistance Band Chest/Shoulder Mobility

20 Stability Ball Lower Leg Raises

10 Stability Ball Alt Arm & Leg Raises

2 x through 10 Lunge Sequence on each leg (Front+Side+Back=1)

Then,

15 Good Mornings with PVC or 15 lb bar only

15 Romanian Deadlift (RDL) Drill with a light bar or PVC (Hamstring/Hip/Glute engagement)

Then,

Warm-up sets of progressively heavier Power Cleans. 3-4 sets of 3-4 reps


Complete sections in order, as written


Section 1: Deadlifts & Power Cleans

Option 1 > 3 Months

Complete the following sets:

8-6-4 AHAP Power Cleans

Rest 2-3 minutes between sets


Then, complete the following sets:

8-6-4 AHAP Deadlifts

Rest 2-3 minutes between each set


Option 2 < 3 Months

Complete the following sets:

6-4-4 AHAP Power Cleans

Rest 2-3 minutes between sets


Then, complete the following sets:

6-4-4 AHAP Deadlifts

Rest 2-3 minutes between each set


Option 3 < 1 Month

Complete the following sets:

8-8-8 Power Cleans 45/65 Focus on Form First

Rest 2-3 minutes between sets


Then, complete the following sets:

8-8-8 Deadlifts 45/65 Focus on Form First

Rest 2-3 minutes between each set


Section 2 : Metcon

Option 1 > 3 Months