Deadlift off 1 mat – Work up doing 2 sumo, 2 conventional. When it starts to get heavy, go with whatever stance feels best. Then continue to do 4 reps in that stance to a heavy set of 4. Then drop the weight down to about 60%. Start the clock and do as many reps as you can in 1 minute. Stop and rest as needed, especially as you fatigue. Can do any rep scheme, or even singles. 585 : 355
Strip the rack rows – 4x15, 12, 10, 8 increasing each set: 95-115-135-155
Mag grip pulldowns – 3x8 heavy-ish then drop set last set: 150-170- stack Dead stop DB row – 3x10 each: 80-90-90 Back raise on GHR (banded or weighted) – 3x12 orange
DB shrugs – 3x15
