2024-08-07

• Athletes will build to a heavy 3 rep deadlift today, no pause, just touch and go.
• 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.

• Sub Dumbbells/Kettlebells
• Barbell Good Mornings

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

6 Deadlifts @ A Light Weight

3 Deadlifts @ A Moderate Weight

Build to A Heavy 3 Reps.

• Overview: Today's piece packs a punch to the legs as our deadlift reps and bike time increase each interval. While the deadlift and the bike seem to be the priority, we can't forget that time under tension with the jump rope will absolutely play a role in our fatigue each round and should also pay attention here.
• Deadlifts: 3-6-9 rounds should be unbroken, once we hit 12 we can break up to 2-3 times to accomplish our reps.
• Double Unders: :40 or less of work today, don't get tied up here any longer, getting to the bike is priority.
• Bike Erg: First round is about :15-:20 on the bike, after that it is 1:00 or more for the rest of the workout.
• Score: Total calories accumulated.

• Barbell weight should be a little challenging under fatigue, but we shouldn't be in singles at any point. Once we start breaking we should still be able to maintain 3+ reps at a time.
• Do your best to breathe and relax your shoulders/grip on the double unders today. Your grip is getting plenty of work on the deadlifts, smooth and steady will be more efficient than coming to the rope planning to sprint the reps every single round.
• Use leverage as much as you're able to on the bike today, keep your torso angled forward to keep the weight on your legs through the pedals, we can accumulate more in a forward hinge than in an upright position, even if we aren't holding a super fast pace.

DEADLIFT

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

DOUBLE UNDERS

• Reduce Reps
• Up to 75 Single Unders
• Plate Hops
• 50 Total Reps of Singles & Doubles (Mix of Both)
• 150/125 Meters on Ski Erg
• :30 Effort On Any Machine

CALORIE BIKE ERG

• Sub Row/Ski/Air Runner/Echo/Assault

1 Round on 1:00 Clock:
3 Deadlifts
25 Double Unders
Max Calorie Bike Erg
1 Deadlift