With the deficit deadlift days and benchmark workouts! For the best success, hit all the strength days and make them up on another day if you miss one.
For tips on the deadlift, check out this post:
Workout of the Day
Skill Practice Warm Up: Spend 8 minutes working on barbell lunges (front, back or overhead). Lunge out 20′ using progressively more challenging loads or more challenging variations. Plan on doing at least 4-6 ‘sets’. Share bars to reduce how much space is needed!
Strength: 7 x 1 Squat Clean – 13 of 14, same weight across, approximately 95% – or over previous max if possible!)
Super Set: 7 x 3 Strict HSPU (or progressions)s, “across,” scale to the same challenge)
Metabolic Conditioning: “Soft Sand“
7 minute AMRAP
12 dumbbell hang power snatch -single arm
8 single arm dumbbell overhead squat (same as above)
Every time you put the dumbbell down, you have to suitcase carry it 40’ before your next set
Performance: 30/45 (or kb)
Scaling Guide: 4 – 7 rounds, about 1:20 per round.
Scale Up: 35/55lb kettlebell
Optional ‘Cash Out’: 16 suitcase lunge steps, 10 burpees, 4 minutes