2024-07-24

• Athletes will build to a heavy 3 rep tempo deadlift with a full 5 second negative. Watch a clock or have a friend clock you.
• Shoulders must end BEHIND the barbell at the top of every rep.
• These reps should be touch and go with no stopping at the floor to rest, rebrace or regrip. You may rest at the hip as needed.
• The goal of this is movement quality and time under tension, don't cheat yourself by rushing the negative.
• Score: Heaviest set of 3 reps.

• Sub Dumbbells/Kettlebells
• Barbell Good Mornings

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

10 Deadlifts @ A Light Weight

3 x 5-10 Deadlifts @ Moderate Weights, Building.

Rest 2:00 Before Attempting Your 20 Rep Set.

• Overview: Those light deadlifts to open up this piece are going to look mighty inviting to go hard on, but we should be keeping in mind that the barbell difficulty is increasing as we go. Pacing and intentional breaks will be important to keep us moving consistently and leave us with some juice to go unbroken on the front squats.
• Deadlifts: 1:00 of time or maybe a little less in 1-3 sets, this should not be a stopping point since the weight is very light.
• Power Cleans: 2:00 or less, moderately heavy bar today, we should still be able to perform smooth, consistent singles.
• Front Squats: 1:00 or less in 1-2 sets.
• Runs: 3:00, 2:00 and 1:00 today respectively.
• Score: Time to complete work.

• Athletes that are very confident with this barbell weight should aim to hold harder run paces and test their ability to work with the bar while under some fatigue.
• If we are not as confident on the barbell, our run paces should be something that lets us come in and quickly catch our breath so that we can get to work on the bar. Planned sets/breaks will help us keep our breathing consistent.
• Power cleans will most likely be fast singles or smaller cycled sets, try to keep your rest planned but minimal here, it's easy to lose a lot of time staring at a bar between reps. Hold yourself to short rest times here.
• Once we pick up the bar for front squats we want to avoid putting it down if we can, our reps may be a bit slower but it will get done faster than if we have to clean it a second or third time.

DEADLIFT

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

POWER CLEANS

• Reduce Loading/Reps
• Sub Hang Power Cleans
• Sub Dumbbell/Kettlebell Hang Power Cleans

FRONT SQUATS

• Reduce Loading
• Reduce Reps
• Sub Dumbbells
• Sub Kettlebells
• Sub Goblet Squats
• 20 Air Squats

600/400/200M RUN

• Reduce Distances
• 3:00/2:00/1:00Time Cap
• 750/500/250m, 675/450/225m Row
• 600/400/200m, 540/360/180m Ski
• 1500/1000/500m, 1350/900/450m Bike Erg
• 38/25/12, 30/20/10 Calorie Echo/Assault

1 Round @ Lighter Weight:
100m Run
5 Deadlifts
4 Power Cleans
3 Front Squats

1 Round @ Workout Weight:
100m Run
3 Deadlifts
2 Power Cleans
1 Front Squat