Buy In: Row 500 meters. Bird dog 5 reps/side using a 3 second hold at full extension. Bridge 12 reps using a 3 second hold at the top (squeeze!). Hip hinge 8 reps unloaded, 8 reps loaded (see video below). 12 reps-6/side Static split lunge- rep starts with knee on the floor-move slowly. 3 mobs from Squat mobility poster.
Back Squat 5 sets of 3 reps(heavy 85%)
Speed Deadlifts 5 sets of 3 (light 50%)
copied and pasted from Eric Cressey.com:
I think it’s important to outline what a speed deadlift is. Simply take any variation of the deadlift, and perform it at a lighter percentage: 35-80% of one-rep max (1RM) for sets of 1-5 reps.
The most important factors, however, are perfect technique and excellent bar speed.
The bar should feel like it is exploding off the floor straight through to lockout.