Workouts

General Warm-Up

Duration: 15:00

- 3:00 easy row

- 10 good mornings

- 10 glute bridges

- 8 empty barbell deadlifts

- 5 broad jumps

Deadlift

Duration: 10:00

3 Reps at 80%

1 Rep at 85%

Max Reps to Technical Failure at 90%

Rest 2-3 Minutes Between Sets

ABSOLUTE STRENGTH

STIMULUS

- Overview: Week 3 deadlift is heavy and low-volume. Stop the final set when the bar slows or position changes.

- Score: Reps completed on the final set.

SUBSTITUTIONS

DEADLIFT

- Trap bar deadlift

- Sumo deadlift

- Romanian deadlift

- Kettlebell deadlift

MOVEMENT PREP

10 good mornings

5 empty barbell deadlifts

5 deadlifts at light weight

3 deadlifts at moderate weight

1 deadlift at heavy warm-up weight

"Snap Count"

Duration: 10:00

AMRAP 10:

8 Dumbbell Hang Clean and Jerks, 50 / 35 lb

10 Box Jumps, 24 / 20 in

12/9 Calorie Row

Score: Rounds + Reps

AEROBIC POWER [VO2 MAX]

STIMULUS

- Overview: A short mixed piece that keeps the barbell out of the metcon after heavy deadlifts.

- Target Score: 4-6 Rounds

STRATEGY

- Stay smooth on the dumbbell and step down from box jumps. Row with urgency in the final minutes.

SUBSTITUTIONS

DUMBBELL HANG CLEAN AND JERKS

- Reduce loading

- Kettlebell swings

- Dumbbell snatches

BOX JUMPS

- Box step-ups

- Jumping lunges

ROW

- Same calories ski or bike

- 150m run

MOVEMENT PREP

2 Rounds:

4 dumbbell hang clean and jerks

5 box jumps

5/4 calorie row

🏋️‍♂️ Workouts 🏋️‍♀️