13th November 2026 Week 2 Day 5
2 rounds
- Goblet kang squat
- 30 sec bar hang
- KB Swing ×10
- Breathing + brace drill
Deadlift
these are normal controlled reps, no tempo or pausing but no heavy bouncing or dropping
Using your 6RM weight from last week perform max reps this week. The goal eventually is to get to 12 reps
Deadlift
perform max reps with 60% of your last weight (upto 20 reps)
try to keep moving on these reps, try not to rest at the bottom of each rep
1️⃣ Front Squat
2 sets
aiming for weights that allow for 8-12 reps at RPE 7-8
2️⃣ Glute Ham Raise/Nordic Curl/Good morning
2 x 8
RPE 7
3️⃣ Pull-Up
3 sets of 50% of your max reps with 1min rest between sets
4️⃣ Single leg RDL
2 sets of 8 RPE 7
