Monday 6.15.2026

*Coach’s Note: We are transitioning to a Conventional Deadlift this week (as opposed to Sumo Stance). See how this compares to your prior weeks, and use this week’s sets to find some solid working weights.

“FITNESS” & “PERFORMANCE”

A. Plyo/Warm-up
Three sets of:
4-6 Yoga Push-ups
6-8/side Half Kneeling Medball Rotational Throws
12-16/side Banded Lateral Walk Steps

Treat this portion as your warm-up, getting your trunk and hips ready to lift heavy.

B. Strength
Five sets of:
Deadlift
*Set 1 – 10 reps @ RPE 7
*Set 2 – 8 reps @ RPE 7
*Set 3 – 6 reps @ RPE 7-8
*Sets 4-5 – 5 reps @ RPE 8
Rest 2 minutes between sets

Build in load each set to hit the prescribed effort

C. Conditioning
Three rounds for time:
400 Meter Run
20/15 Push-ups (Advanced: Ring Push-ups)
10 Dual Dumbbell Power Cleans

Compare to 7.11.2025

“PUMP”

A. & B. Same as above

C. Core + Shoulder Finisher
Three or four sets, not for time, of:
8-12 Push-ups or Deficit Push-ups @ 21X1
10-15 Strict Hanging Knee Tucks (add weight if these are easy)
20-30 Second Dual Kettlebell Front Rack March

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.