“Live life on purpose”” – Simon Sinek
Tempo Deadlift (5 Second Up, 5 Second Down) 1-1-1-1-1
TEMPO DEADLIFT
A quick 10-12 minutes to work to a moderate single on tempo deadlifts
Sticking to the tempo is more important than the weight on the barbell
Athletes can stick with it by having their buddies count out loud for them
Holding the 5 seconds up, 5 seconds down tempo will help athletes with:
Body Control
Awareness
Strength
Hypertrophy
For time:
25/18 Row or Bike Calories
25 AbMat Sit-ups
2 Deadlifts, 275/185 lbs
25/18 Row or Bike Calories
25 AbMat Sit-ups
4 Deadlifts, 275/185 lbs
25/18 Row or Bike Calories
25 AbMat Sit-ups
6 Deadlifts, 275/185 lbs
25/18 Row or Bike Calories
25 AbMat Sit-ups
8 Deadlifts, 275/185 lbs
25/18 Row or Bike Calories
25 AbMat Sit-ups
10 Deadlifts, 275/185 lbs
GENERAL
The Deadlift is a big focus of this two-part workout
We’ll use a tempo in the strength portion to really drive home positioning
There is no tempo within “Steam Roller”, which we’re expecting to take around 18-25 minutes to complete
DEADLIFTS
The tempo rep in part 1 will take 10 seconds total: 5 up & 5 down
Looking to choose a moderately heavy weight in “Steam Roller”
This should be a challenging load, but one that athletes couple complete the sets of 6, 8, and 10 within 2 sets during the workout
BIKE/ROWER
If short on bikes/rowers, stagger heats by 2-3 minutes
If unable to Assault Bike, complete one of the following:
25/18 Calorie Echo Bike, Bike Erg
400 Meter Runs
30 Shuttle Runs (10 Meters)
STRATEGY
ASSAULT BIKE/ROWER & SIT-UPS
Let’s try to push the bike/rower more than we want to today
With sit-ups following, it’s a good incentive to work hard on the bike/rower
We have more to gain by going fast on the bike/rower than we do by going fast on the sit-ups
Being able to get the wattage higher means that calories tick away faster
After the bike/rower, just move through the sit-ups and look to recover the breath for the deadlifts
DEADLIFTS
Let’s be intelligently aggressive on the deadlifts
Even if you go big on the deads, you can just get on the bike/rower and start moving for the first few calories
We can likely go unbroken sets of the first 2-3 rounds, but taking short breaks on the last 2-3 reps can be helpful
Set of 2: Unbroken
Set of 4: 4, 2-2
Set of 6: 6, 3-3, 2-2-2
Set of 8: 8, 4-4, 3-3-2
Set of 10: 10, 5-5, 4-3-3
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