Deadlift 5x1 @ 80% of your 1RM
A) Warm up before the 5x1
*5-10 reps very light.
B) Set 1 can be light but this should not be a warm up.
C) Sets 2 - 5 should be at 80% of your 1RM.
D) If sets 2-4 were too easy you should complete set 5 @ 85% instead of 80%
GRIP and RIP, walk up to the bar set your position and pull, do not spend more then 5 seconds adjusting your body it only hurts your deadlift and tires you out.
Do not BOUNCE the weight, take a 1/2 of second at the bottom of each deadlift, remember to breathe and keep tension against the bar (no slack in your arms or back), this will help your numbers go up, bouncing the weight is good for a WOD but bad for strength. It will cause you to round your back as the weight gets heavier and it is like completing 75% of a deadlift.
15 OH Squats (95/65#)
18 Front Squats (105/75#)
21 Back Squats (115/85#)