Strength:
Deadlifts (5/3/1 week of 3's, 500 training max):
- Warm Ups: 135x8, 225x6, 315x4
- Work Sets: 350x3, 400x3, 450x3
Weighted Ring Dips:
- +50 lbs x 3, 3, 3, 3, 3, 3
Conditioning:
4 Rounds for time of:
- 30 KBS @ 62 lbs
- 20 Walking Lunges with the KB held to chest
Time: 9:57
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