The Grind

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Deadlift 1RM coming in December! Today, take 2-4 warm-up sets to progressive load up to 65-75% of your previous 1RM – then stay there for 4 sets of 5 reps. This weight should feel tough for a set of 5, but make sure you’re able to keep good form: upper back tight + shoulders locked in place, spine long + neutral. Take 1-2:00 rest between sets. Then, time for some circuit training! 5 stations (1:00 at each) x 3 rounds + 1:00 rest between rounds = 17:00 total. No rest within the rounds between stations. On the Swings and Wall Balls, we want to see some SPEED and POWER, while on the Floor Press, Squat/Lunge and Hip Drops, work slow and controlled and try to maintain the same pace throughout the whole minute.