Warmup
3 Rounds, easy pace:
- 250m row or 200m jog
- 10 scapular pull-ups
- 10 PVC pass-throughs
- 10 Cossack squats (5 each side)
- 10 glute bridges
Then, dynamic stretches (30s each side where applicable):
- World's greatest stretch
- Thoracic spine openers on floor
- Cat-cow (10 reps)
- Down dog to cobra flow (8 reps)
- Wall slides (10 reps)
- Banded shoulder dislocates (15 reps)
- Banded pull-aparts (15 reps)
Barbell primer:
- 10 Romanian deadlifts (empty bar)
- 10 bench press (empty bar)
- 5 deadlifts at 40% working weight
- 5 bench press at 40% working weight
Strength
Deadlift & Bench Press — Wave Loading
Alternate between deadlift and bench press, resting 2-3 minutes between sets.
- Deadlift: 5 @ 70%, 3 @ 80%, 1 @ 90%, 5 @ 75%, 3 @ 85%, 1 @ 92-95%
- Bench Press: 5 @ 70%, 3 @ 80%, 1 @ 90%, 5 @ 75%, 3 @ 85%, 1 @ 92-95%
Percentages based on 1RM. Focus on tight setup, braced core on deadlifts, and controlled tempo with leg drive on bench.
Workout
"Push & Pull" — For Time (Cap: 15 minutes)
21-15-9:
- Deadlifts (225/155 lb)
- Bench Press (155/105 lb)
- Bar-facing burpees
Between each round, complete 400m run.
Scaling: Reduce loads to a weight you can perform 10+ unbroken when fresh. Sub burpees for step-over burpees as needed.
Summary
Heavy posterior chain and pressing day. Wave-loaded deadlifts and bench press build strength, followed by a classic 21-15-9 couplet with runs to test your ability to move heavy loads under fatigue. Grip and lungs will be tested — pace the first round smart.