Session P2 W5

Warm Up

Dynamic Warm up

3 sets of 5 reps of Romanian Dead Lifts from the High Hang position. Start with an empty bar and move to approximately 1/2 your body weight. This about getting a good posterior chain stretch, not moving a large load.

5 sets of 3 reps of 5 second negative deadlifts with an empty bar.


Perform 5 sets of Conventional Deadlifts with reps of 5-5-3-3-1 for the five sets. These should be two sets of the heaviest 5, 3 or 1 deadlifts (maintain tension for the entire set) you can perform while maintaining good form each repetition. Take as long of rest as you need between sets, but it isn't recommended to rest for longer than 3 minutes or shorter than 2 minutes between sets.

Skill/Warm Up 2

Starting with the lightest empty bar you can find, perform 5 sets of 5 Thrusters, with ascending weight, until you get to 60% of your body weight.


Perform three rounds for time, as quickly as you can while maintaining good form, of the following exercises: