AC Strength & Conditioning
Warm Up
EMOM x 6 MINUTES
MIN 1 – :20 Row into Max Barbell Good Mornings *
MIN 2 – 12 Russian KB Swings into Max Deadbugs
* Narrow Stance → Normal Stance → Wide Stance
Skill
Deadlift*
3×5 @ 80%
1×5 @ 85%
1×5 @ 90-95%
*Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to
adjust % up.
Workout
EMOM x 12 MINUTES
MIN 1 – 5 Sumo Deadlifts + :30 Tuck-Up
MIN 2 – 18/16 Cal Row