A. Every 2 minutes on the 2 minutes for 20 minutes:

Even rounds: 30s row/assault bike

Odd rounds: 7 Hang Cleans 70/45kg

B. ME Deadlift Hold 140kg/100kg - out of the rack.

18.30 Gymnastics

A. For quality:

15 - 10 - 5

Candle Stick roll into box jump over

Shoulder taps each side

B. Wrist Mobility

C. 3 Sets of:

C1. 1:00min HS Progression on Floor/+PVC/Wall-facing

C2. 10 Wrist Flexion against Wall/Kneeling/Plank

C3. 10 Wrist Extension against Wall/Kneeling/Plank

D. Freestanding Handstand (with spotter)

19.30 Weightlifting

A. Power jerk + split jerk

A.1 Establish a daily max in power jerk + split jerk.

A.2 Do five additional sets of one power jerk and one split jerk at 90%.

B. Deadlift

No straps, no belts. Use mix grip. I want you to use your strongest mix grip in the first set, the weakest mix grip in the second set and alternate for every rep in the third/last set.

You have to lower the barbell slowly and explode on the way up. I do not want you to smash the plates into the ground on every rep. Control is key. Make sure that your upper body is slightly tilted forward in the top and the hips neutral not opened. Forget about the hips and focus instead of stretching your legs while keep a slight upper body tilt in the top.

B.1 Ten reps, touch and go, strongest mix-grip.

B.2 Ten reps, touch and go, weakest mix-grip.

B.3 Ten reps, alternating between weakest and strongest mix grip, lift the bar and then drop it down.

– My deadlift sessions are always a part of an ongoing cycle. If this is your first time doing it you chose a weight, which you could do 20-30 reps on. You pick a light weight. Every week the weight increases with 2-10 kilos depending on the person. Late into the cycle many weeks from now when you begin to approach failure you simply restart the cycle on a light weight with the stated goal of finishing that second cycle on a heavier weight than the first.

The deeper you get into the deadlift cycle the less importance is given to the last two sets. As soon as you get to the point where it is not easy to do the three sets anymore, lets say half-way into the cycle or so, you should begin to lower the weight of set 2 and 3. In the end of the cycle it’s all about that one heavy set. You can either skip the two additional sets entirely or you can decrease the weight substantially.

C. Bench press

C.1 Pick a light, medium and heavy weight (40, 60, 80 for example) and do five reps at each weight to complete one round. Do five rounds in total. If you have done this before, I want you to add a bit more weight that last time and do 3-4 reps in each set again. The idea is to avoid doing the same thing over and over again.