2024-05-15

• Athletes will complete a max rep set of deadlifts after building in weight to around 90% + 10lbs.
• Reps should be completed unbroken. Bar may rest at hips but not on the floor.
• "To technical failure" means we work until the last rep is a little bit of a grind and form begins to break down and finish your set there.
• Score: Load used for max rep set. Record reps completed in your workout notes section.

• Sub Dumbbells/Kettlebells
• Barbell Good Mornings

With An Empty Barbell:
10 Good Mornings
10 Back Squats
10 Back Rack Elbow Rotations
10 Deadlifts

8 Deadlifts @ A Light Weight

5 Deadlifts @ A Moderate Weight

Build To 90% + 10lbs.

• Overview: Today we're choosing our own adventure through this conditioning piece. Keep in mind that we've got full body push and pull with a large number of sit-ups to heat up that core and spike our breathing. We should be finding a set scheme that allows each of us to continuously work with as little transition and rest as possible.
• Deadlift: Weight should be something you can do in sets of at least 10 when fresh.
• Wallballs: Weight should be something we can hold consistent sets of 10 or more with.
• Sit-ups: Shoulders touch floor behind you and pass your hip crease at the top of each rep. If volume is an issue here today, be sure to scale the reps according.
• Score: Time to complete work.

• Athletes should be aiming for consistent movement throughout all of their work today. Choose a scheme that allows for this based on your own personal strengths.
• Rep Scheme Examples:

10 Rounds:
5 Deadlifts
10 Wallballs
15 Sit-ups

5 Rounds:
10 Deadlifts
20 Wallballs
30 Sit-ups

2 Rounds:
25 Deadlifts
50 Wallballs
75 Sit-ups

DEADLIFT

• Reduce Loading
• Reduce Reps
• Sub Dumbbells or Kettlebells
• Good Mornings
• Kettlebell Sumo Deadlift

WALLBALLS

• Reduce Reps/Loading/Target
• Single Dumbbell Thrusters
• Empty Barbell Thrusters
• 150 Air Squats

SIT-UPS

• Reduce Reps
• Hollow Rocks

1 Round:
3 Deadlifts
6 Wallballs
9 AbMat Sit-ups