Friday, April 7

Strength:

Dead-Stop Deadlift : 5-5-4-3-3

Dead-Stop Deadlift 5-5-4-3-3

Athlete Instructions

Set 1: 75% 1RM Deadlift

Set 2: 75% 1RM Deadlift

Set 3: 80% 1RM Deadlift

Set 4: 82+% 1RM Deadlift

Set 5: 82-85% 1RM Deadlift

Complete sets every 3 mins for 15 mins.

Points of Performance

The reps are getting heavier today and we are reducing the volume in order to hit each one of these sets with maximum intensity. The goal is to set-up, brace, and break the bar off the ground by pressing the ground away maintaining a solid neutral spine.

"Nottingham Forest"

FT: Echo Bike Calories, Chest-to-bar Pull-ups, Deadlifts, and Burpee Pull-ups

For time: In 2:15 do:

12/9 Echo Bike Calories

12 Chest-to-bar Pull-ups

9 Deadlifts, 275/185 lbs

max reps in remaining time Burpee Pull-ups ...

Rest 45 secs and repeat until you reach 30 Burpee Pull-up reps.

Athlete Instructions

On the 4th round the time frame expands to 3 mins work/1 min rest.

Round cap: 5

Notes

Primary Objective: Complete the Echo Bike Calories and Chest-to-bar Pull-ups sub 1 min each round.

Secondary Objective: Complete the deadlift reps unbroken.

Stimulus: Anaerobic / Posterior Chain RPE: 9/10

L2: Pull-ups, 225/155

L1: Jumping Pull-ups, 60% 1RM