Wednesday 04/23/2025

STABILITY

3 Rounds: (For Quality)

:20/:20 Copenhagen plank

5 Nordic Curls

5/5 Slow tempo single Leg DL (w/ a bar - light/moderate weight)

STRENGTH

Part 1)

Deadlift (20 Min Total)

*Set 1 – 5 reps @ 65%

*Set 2 – 3 reps @ 70%

*Set 3 – 1 rep @ 75%

*Set 4 – 5 reps @ 70%

*Set 5 – 3 reps @ 75%

*Set 6 – 1 rep @ 80%

*Set 7 – 5 reps @ 75%

*Set 8 – 3 reps @ 80%

*Set 9 – 1 rep @ 85%

Part 2)

Push Jerk (15 min)

6x3  @ 65-75% of 1RM

*Go off of feel on these, aim to stay within percentages