How you Oly deadlift.
Shins should be against the bar with knees and shoulders tipped far over the bar so that you feel you are falling forward. Back should be arched with shoulder blades together but shoulders relaxed. Stand up, pushing down with back at the exact same angle. Keep shoulders down and back. Look forward but not up.
A1: Jumping, 3×10
A2: Hyperextensions, 3×10
B1 Front squats 70x4x4
B2: Back squats 70x4x8
D: Lunges 3 lb. db x 4×10 each leg
E: Bent-over row with flat back 55x1x10; 65x2x10
F: Push ups with elbows to rear going full down and up 3×10
G1: Kettlebell swings 25x4x10
G2: Pull ups hanging on bar 3×3
C1 Upright row to chin 44x2x10
C2: Good morning 44x2x10
C3: Standing presses wide grip presses behind neck 44x2x10
A1: Jumping, 3×10
A2: Hyperextensions, 3×10
B1 Front squats 66x4x4
B2: Back squats 66x4x8
C1 Upright row to chin 44x3x10
C2: Good morning 44x3x10
C3: Standing presses wide grip presses behind neck 44x3x10
C4: Overhead snatch grip squat with 6 second pause Oly bar x3x1
D: Lunges 4×10 each leg
E: Bent-over row with flat back 44x3x10
F: Push ups with elbows to rear going full down and up 3×10
G: Kettlebell swings 25x4x10
H: Pull ups hanging on bar 3×3
I: Olympic-style deadlifts note: come off floor with legs only, finish in shrug 95x3x10
J: Superman hold – 1 min
K: Hang by hands for time – 1 min