Workout: 24 June 2026

Gym Workout

Warm up:

  1. 25 cals on the bike / row / 500 m run
  2. Stretch hamstrings and glutes VERY well in prep for DL sets

Workout:

  1. Deadlift 2 sets of 15 at 40-45% of 1 rep max, focus on perfect form
  2. Build to a heavy deadlift set of 3
  3. Perform 1 back off set at 70% of the max weight from (2), rep until failure (goal is at least 10, but try for 15 or more)
  4. 40 Pistol squats (alternating legs; 20 each leg) (alternative: any of the pistol squat variations based on skill)
  5. Warm up your power clean to the weight chosen below
  6. Metabolic:
    3 Rounds for Time (near sprint pace):
    – 5 Power cleans, (use a moderately heavy weight ~75% of 1 rep max power clean)
    – 10 Box jumps (full hip extension / stand all the way up at the top of the box)
    – 15 Wall-ball shots

At Home Workout

10 Rounds for Time (as fast as possible)