Warm up: Focus on glute activation
50 kettlebell swings: 14kg, 30 2 hd, 20 1 hd
Partial chin ups, 3x3
Deadlifts - week 3, day 1
wu: 1x10 - 103
1x5 - 145
1x3 - 155
1x1 - 165
1x5 - 150
1x3 - 160
1x1 - 170
Assistance lifts
* Racked rear lunges - 3x20 (alternating), 2x8kg
* One arm rows - 3x10 ea, 14kg
* Uneven farmer carry - 4x50m, 16kg & 14kg, switch hands every 50m
Foam roll and stretch
