2024-09-18

• Athletes will build to a heavy 1 rep deadlift today, no pauses or tempos but we are still aiming to only work up to technical failure.
• Shoulders must end BEHIND the barbell at the top of every rep.
• If our form is getting questionable, we should not push past form break down, we can reduce the weight slightly and complete some lighter weight singles for quality if we reach this point too early.
• The goal of this is movement is a quality heavy single for the day.
• Score: Load used for heaviest 1 rep set.

• Sub Dumbbells/Kettlebells
• Barbell Good Mornings

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

4 Deadlifts @ A Light Weight

2 Deadlifts @ A Moderate Weight

Build to A Heavy 1 Rep.

• Overview: We've got a grippy one from start to finish today! Wrap those thumbs and be ready to hold onto a barbell and some dumbbells for an uncomfortable amount of time. While the front squats may seem unassuming, they'll be a lot spicier mixed with bigger deadlift sets and farmers carries.
• Deadlifts: Weight should allow for 3 sets or less each set.
• Farmers Carry: We should be able to complete at least 50m at a time with the weight we use.
• Dumbbell Front Squats: Completed in unbroken sets.
• Score: Time to complete work. Add 1s per rep not completed if time capped. (100m = 1 rep)

• Athletes should go into this one with a plan in place to break on their deadlifts in order to preserve their grip for the farmers carry that follows.
• Deadlifts should be completed in no more than 3 sets today, so we're aiming for a weight that is no more than 65% of our 1RM that we can hold onto smooth sets of 4+ reps at a time.
• Go by feel on the farmers carry, if you pick the dumbbells up and they start to feel heavy quickly aim to break every 50m in order to recover our grip a little bit and not go to failure at any point.

DEADLIFT

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

FARMERS CARRY

• Reduce Loading
• Reduce Distance
• Kettlebell Farmers Carry
• Suitcase Hold
• Shuttle Runs

DOUBLE DUMBBELL FRONT SQUATS

• Reduce Loading
• Reduce Reps
• Sub Kettlebells
• Single Dumbbell Front Squats
• Sub Empty Barbell
• 12 Air Squats

1 Round:
5 Deadlifts
3 Dumbbell Front Squat
25m Farmers Carry