Deadlift 1×1

* Use the heaviest weight you can for the set.

Heavy single in 15-18 minutes.

Rest a little longer than normal between sets when you reach heavier weights.

How to approach the lifts

This is Week 1; all athletes (Old or New) should work up in weight until their form, drive, or mental capacity is getting close to riding that fine line of “Bad Movement.” This is just the beginning and gives us a rough start for the new cycle.

Go by feel and make smooth, calculated jumps in weight early on. Slow down the pace, and weight jumps when you reach heavier weights.

Try and reach a Heavy Single in 6-8 working sets (not including light warm-up sets). Deadlift is always a scary lift to go heavy on, so please make sure athletes are cautious of form.

For time:

50 AbMat Sit-ups

Sandbag Carry, 150/100 lbs, 100 ft

40 AbMat Sit-ups

Sandbag Carry, 150/100 lbs, 100 ft

30 AbMat Sit-ups

Sandbag Carry, 150/100 lbs, 100 ft

20 AbMat Sit-ups

Sandbag Carry, 150/100 lbs, 100 ft

10 AbMat Sit-ups

Sandbag Carry, 150/100 lbs, 100 ft

Sandbag Carry / Farmer Carry, 70/50 lbs

TARGET SCORE
Target time: 9-11 minutes
Time cap: 15 minutes
Large Class Target time: 13-15 minutes
Large Class Time cap: 18 minutes
STIMULUS and GOALS
Stimulus for today’s workout is moderate-high intensity across all rounds. Athletes should be in constant attack mode during this workout. There is a lot of Ups and downs, so control the heart rate early on and keep transitions seamless from station to station.

Core and grip are going to burn! Get through the 40 reps, and you will start to see the light at the end of the tunnel.