Deadlift:
Build to a Heavy 3
For time:
Run, 1 mi
100 Double Unders
30 Deadlifts, 185/135 lbs
Run, 800 m
50 Double Unders
20 Deadlifts, 185/135 lbs
Run, 400 m
25 Double Unders
10 Deadlifts, 185/135 lbs
Deadlift
Workout Definition
Total of (9) sets below, ranging from triples at 80%, doubles at 84%, and heavy singles at 88%.
3 Sets of 3 @ 80% of Deadlift 1RM
3 Sets of 2 @ 84% of Deadlift 1RM
3 Sets of 1 @ 88% of Deadlift 1RM
Deadmeat
For Time:
1 Mile Run, 100 DU, 21 Deadlifts (245/165)
800 Meter Run, 100 DU, 15 Deadlifts (315/225)
400 Meter Run, 100 DU, 9 Deadlifts (385/270)
Midline Conditioning
3 Rounds, Not for Time:
30 Calorie Ski Erg
:30s DBall Hold (150/100)
100 Meter Shouldered Walk with Dball (150/100)
*Change shoulders after 50 meters.
Body Armor
3x10 Single Arm Dumbbell Bench Press
3x10 Single Arm Dumbbell Overhead Press
After each set, complete 15 GHD Sit-Ups
For Time: 25 Min. Cap
100 KB Swings
100 Air Squats
*every 20 reps run 200m