Barbell Speed Development (Conjugate Method Dynamic-Effort Lower-Body)

EMOM 10: 2 deadlifts.

Load: 70% of 1-rep max.
Execution: Do this as an EMOM. Explode off the floor as quickly and explosively as possible. Goal is floor to lockout in less than 1 second. Pick-up-and-drop or touch-and-go are both effective.

Weightlifting Conditioning, Long-Duration

“The Good Samaritan Lift-Up”
AMRAP 20:
Power cleans

Load: Athlete choice. Bias toward heavy. Can be done individually or in teams of two.

After-Hour Accessory Exercise

Spend 10-15 minutes on some area of flexibility challenge.