X-Fit : 06/06/18 New 5 wk Cycle : Deadlift Cluster

Warm up

2 Rounds
10 x BB Goodmornings
10 x BB Hang Power Clean
10 x Squat Jumps 

 

A) Hanging High Pull + Hang Power Clean 5x2+3 @ 60% 
Set between each rep just above the knee, KEEP BAR CLOSE on the pulls, get tall.

 

B) Deadlifts

1 x 8    @ 50%
1 x 5    @ 60%
3 x 5 . 3 . 2 Cluster at 70-75% (of your 3rm)

Clusters = - complete 5reps rest 15-20sec complete 3reps rest 15-20sec, complete 2reps Rest 90sec

 

Super Set

C1) DB Z-Press 2x15 - AHAFP

C2) Single Leg Glute Bridge 2 x 8/8

w/ 5sec pause at the top (Stay tight and push through the heel)

 

D) Conditioning EMOM 15
min 1 - Row x 40sec - Max Out
min 2 - Plank x 30sec
Min 3 - Russian Twists x 20sec w/ 10/20kg