* Use the heaviest weight you can for the set.
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.
Teams of 2 –
12 rounds for time of:
Sandbag Carry, 150/100 lbs, 100 ft
6 High Box Jumps, 36/30 in
Sandbag Carry / Dumbbell Farmer Carry, 70/50 lbs
Complete in teams of 2. You go-I go fashion; 6 rounds each.
STIMULUS and GOALS
The stimulus for today’s partner workout is aggressive pacing with the goal of having consistent to slightly increasing set times. The first round for each partner should be a “test pace,” and then after, it’s all about hanging on or aiming to increase pacing.
Make sure athletes are careful with the carry and are aware of their surroundings when dropping the bag.
Scored by total time, but athletes are encourage to record their individual set times.