WARMUP
EMOM x 8 MINUTES
MIN 1 – 250/200m Row
MIN 2 – 10 Scap Pull-Ups + Max Knee Raises
MIN 3 – 10 Cat Cows + Max Glute Bridges
MIN 4 – 10 RDL + Max Up-Downs
STRENGTH
Deadlift for load:
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
*Based off of 90% of Heavy 1-Rep
(Score is Weight)
Week 3 of 6 Wendler
WORKOUT
4 SETS
10 Toes to Bar
5 Deadlifts (315/205)*
10 Toes to Bar
250/200m Row
-Rest 1:30 b/t Sets-
*Barbell must be held in double-overhead grip. Bar cannot be slammed to create TNG, must be a smooth touch and return.
(Score is Slowest Set)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10/10 Wrist Nerve Glides*
5/5 Single Leg Prone Leg Lift Stretch**
10 SLOW Alt. Bird Dogs
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