JOINT PREP
Light barbell deadlift 3×5

STRENGTH
Deadlift
5-5-5-5-5
*Build up to a heavy 5 reps.

CONDITIONING
4 rounds for total reps, 1 minute @ each:
Hang power cleans (95/65)
Box jumps
Rest

COOL DOWN
Static Stretching Complex

———————-

Program II

JOINT PREP
50 banded good mornings

STRENGTH
Deadlift 5×5
With your warm-ups find a solid working weight that allows you to maintain excellent form.

CONDITIONING
3 rounds, 1 minute @ each:
30 second airdyne sprint/ 30 seconds rest
Plate overhead lunges
Rest

ACCESSORY
Tabata Hollow Holds

COOL DOWN
Static Stretching Complex

  • Mike Foster

    I liked this. Those sets of 5 deadlifts always light up my nervous system. Super weird feeling. Did the warmups at 155 and then did 195-225-245-275-275.

    Got 128 reps on the conditioning. No alcohol this week and I felt faster on both the box jumps and the hang cleans. My upper back got real sore-like.