Heavy deadlifts and conditioning circuits: Now, this sounds like a bad-ass day!
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Ever lifted 90 percent of your deadlift max before? If not, you're in for a treat. Deadlifts are tough on your nervous system. It takes a lot of work to pick up that much weight. But when you finish those sets, you'll feel like Superwoman.
But hold on to your cape—you're not done yet. When you're done with the deadlift, move on to your circuits. Move as quickly as you can through both of them.
For the first one, if you can get 5-8 pull-ups, then do it. You can kip or do them strict—it's your workout. Just make sure that you're getting your chin over the bar. If you're starting to feel like wall runs are becoming too easy, then add a push-up or a clap push-up between reps.
After a short rest, you'll move for another six minutes. I want you to work as hard as you can for that brief time period. Try not to stop.
Strength
Deadlift
3 sets of 3-4 reps at 90% of 1RM, rest 3 minutes
Conditioning
Circuit 3 rounds without stopping, then rest 5-10 minutes
Pull-up
5-8 reps
Wall run
6 reps
Wall ball
15 reps
Circuit 6 minutes without stopping
Battle ropes
20 reps per arm
Handstand push-up
6 reps
Air squat
25 reps
Don't forget to write down your deadlift weight, your circuit times, what weights you used, and how you felt after finishing the workout.
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