9/9/2025

STRENGTH - DEADLIFT 5-3-1-5-3-1

Deadlift

72% of 1 Rep Max

82% of 1 Rep Max

88% of 1 Rep Max

Deadlift (Wave 2):
Tempo Deadlift (3sec down) 5-3-1, 5-3-1 @ 72-82-88%
Post: Gymnastic Pressing

GYMNASTICS - PRESSING (WEEK 3)

8-minute EMOM

Level 1:
Odd minute: Complete 30% of your 1 rep max effort from week one of wall walks
Even minute: 5-7 no push up burpees

Level 2:
Odd minute: Complete 30% of your 1 rep max effort from week one of kipping handstand push ups
Even minute: 10 no push up burpees

Level 3:
Odd minute: Complete 30% of your 1 rep max effort from week one of wall facing handstand push ups
Even minute: 15 no push up burpees

Score the number of reps completed per set for the odd minute movement

“ANNIE 2.0”

100-80-60-40-20
Double Unders
50-40-30-20-10
Abmat Sit Ups