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2024-07-31

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Deadlift7 min

12 Minutes to Build to A Heavy:
3 Deadlifts (3 Second Pause Below Knee On Way Up)

Stimulus
  • Athletes will build to a heavy 3 rep deadlift with a pause below the knee on the way up. 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 pause.
  • Score: Load used for heaviest 3 rep set.
Substitutions
  • Sub Dumbbells/Kettlebells
  • Barbell Good Mornings
Movement prep

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

3 Deadlifts With Pause @ A Light Weight

3 Deadlifts With Pause @ A Moderate Weight

Build to A Heavy 3 Reps.

"Bell" [Hero]15 min

3 Rounds For Time:
21 Deadlifts
15 Pull-ups
9 Front Squats

Barbell: 185 / 135 lb

Time Cap: 15 Minutes

REPEAT FROM 9/22/23

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

Stimulus
  • Overview: Athletes should aim to move through this workout at their maximum sustainable pace. The biggest notable here will be the heavier front squats. Let's make the main focus getting these completed in as few sets as possible each round.
  • Deadlifts: Loading should not exceed 65% of your 1RM clean (being able to clean/front squat will be the limiting factor). Reps should be completed in 1:30 or less each round.
  • Pull-Ups: Should be completed in 1-3 sets, 1:00 or less each round.
  • Front Squats: Reps should be completed in 1:30 or less each round.
  • Score: Time to complete work. Add 1s per rep not completed if time capped.
Strategy
  • Athletes should think about breaking up the deadlifts early and intentionally to save our grip for the pull-ups and legs for the front squats. Quick, planned breaks can go a long way for our grip and our back. Let's aim for 2-3 sets.
  • If we can squeeze out unbroken sets of front squats, even at a slower more controlled pace, that will be a bigger separator in this workout. It takes a lot of mental and physical energy to get that bar up off the floor if we set it down.
Substitutions

DEADLIFTS

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

PULL-UPS

  • Reduce Reps
  • Banded
  • Strict
  • Ring Rows
  • Alternating Dumbbell Plank Rows

FRONT SQUAT

  • Reduce Loading
  • Reduce Reps
  • Sub Dumbbells
  • Sub Kettlebells
  • Sub Goblet Squat
  • 18 Air Squats
Movement prep

1 Round:
7 Deadlifts
5 Pull-ups
3 Front Squats