Deadlift 1×1
Use the heaviest weight you can for the set.
Build to a heavy single in 10-12 mins.
Rest a little longer than normal between sets when you reach heavier weights.
This is what we have been training for; 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.
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:
21 Dumbbell Clean & Jerks, 50/35 lbs
Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft
15 Dumbbell Clean & Jerks, 50/35 lbs
Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft
9 Dumbbell Clean & Jerks, 50/35 lbs
Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft
Stimulus is moderate, steady intensity across all sets. DB Clean and Jerks and Front Rack Lunges are movements that test the athletes midline stability and make it very difficult to breathe, so keeping a heavy emphasis on breathing and strategic rest times will keep athletes moving in this workout.
Use kettlebells if available to up the difficulty or throw a wrench in for your athletes.
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