Deadlifts

Training Objectives

• Adapt to barbell training after long break
• Work on front rack position
• Rebuild pulling strength

Power/Technique Training

10 Min EMOM

• 1 to 2 Shankle Complexes (95lb / 65lb)
  • 2 Hang Power Cleans
  • 1 Front Squat
  • 2 Jerks

10 Min EMOM

• 1 to 2 Complexes (125lb / 85lb)
  • 1 x Hang Squat Clean
  • 1 x Squat Clean + Jerk

Strength Training

7 x 3 Increasing Deadlifts with Shrug on Last Rep

Objectives of Today’s Training

• Pulling Strength
• Cardio Endurance

Workout-1

10 Rounds

• 1 Weighted Pull-up
• 10 Sec L-Sit Hold

Workout -2

10 Rounds For Time

• 1 Deadlift 365/255
• 3 KB Sumo-deadlift High Pull 70/50
• 5 Goblet Squats
• 10 Cal Assault Bike or Ski

Objectives of Today’s Training

• Create Pulling Strength
• Improve Pressing Strength
• Gymnastics Practice

Workout-1

Strength

Press

• Press Warm-up Sets
• 5, 5, 5 (40, 50, 60% of 1rm x 90%)

Deadlift

• Deadlift Warm-Up Sets
• 4 x 1 @ 90% of 1RM

Workout -2

15 min EMOM

• 5 toes-to-bar
• 10 Wall balls (20/14)

Objectives of Today’s Training

• Create Pulling Strength
• Improve Pressing Strength
• Gymnastics Practice

Workout-1

Strength

Press

• Press Warm-up Sets
• 5, 3, 1+ (75, 85, 95% of 1rm x 90%)

Deadlift

• Deadlift Warm-Up Sets
• 4 x 3 @ 85% of 1RM

Workout -2

Chipper for Time

• 800m Ski or 1000m row
• 50ft handstand walk or 50 shoulder taps
• 40 wall balls (20/14)
• 30 knees to elbows
• 20 hand-release push-ups
• 10 dips
• 1000m Bike Erg or 30/20 Cal AB (Standing only)

Objectives of Today’s Training

• Create Pulling Strength
• Improve Pressing Strength
• Gymnastics Practice

Workout-1

Strength

Press

• Press Warm-up Sets
• 3, 3, 3+ (70, 80, 90% of 1rm x 90%)

Deadlift

• Deadlift Warm-Up Sets
• 4 x 5 @ 80% of 1RM

Workout -2

5 rounds

• 6 Handstand Push-ups or Kick-ups
• 9 GHD Sit-ups or Toe-to-bar
• 12 cal Ski-Erg or Rower

Objectives of Today’s Training

• Create Pulling Strength
• Improve Pressing Strength
• Gymnastics Practice

Workout-1

Strength

Press

• Press Warm-up Sets
• 5, 5, 5+ (65,75,85% of 1rm x 90%)

Deadlift

• Deadlift Warm-Up Sets
• 5 x 1 @ 85% of 1RM

Workout -2

21, 15, 9

• KB Box Step Ups (35/25 – 24/20)
• Handstand Shoulder Taps
• Knees-to-Waist (20/14)

Objectives of Today’s Training

• Power production and Oly technique
• Pulling strength
• Muscle Endurance with barbell cycling

Workout-1

21 min Olympic Lifting Training

Set clock to 1.5-min intervals (14 rounds)

• Practice on your weakness for cleans, snatches, and jerks.

Workout-2

Deadlifts

• Warm-up
• 5, 5, Max Rep (65%, 75%, 85% of 1RM x 90%)

Workout-3

2 round Alt EMOM

• 5 bar-facing burpees
• Snatch Complex (95/65)
  • 5 Power Snatches
  • 4 hang power Snatches
  • 3 squat snatches
• 5 bar-facing burpees
• Clean Complex (125/95)
  • 5 Power Cleans
  • 4 hand power snatches
  • 3 squat cleans

Objectives of Today’s Training

• Build Pulling Strength
• Push-up Endurance
• Cardio Endurance

Workout-1

Strength

Deficit Deadlifts

• 5 x 5 increase weight each round

Workout -2

For Time

• 4-rounds
  • 25/20 cal Assault Bike
  • 50 Air Squats
• buy out: 100 hand-release push-ups

Objectives of Today’s Training

• Strength Focus
• Deadlift Strength
• Press Strength

Workout-1

Strength

Safety-bar Box Squat

• Squat Warm-up
• 5 x 3 Worksets

Press

• Press Warm-up
• 3 x 5 Worksets

Snatch Grip Deadlift

• Deadlift Warm-up Sets
• 5 x 3 Worksets (+ shrug on last rep)

Workout -2

10 min AMRAP

• 5 Pull-ups
• 5 Handstand Pushups / Kick-ups
• 5 KB Swings

Objectives of Today’s Training

• Pressing Strength
• Muscle Endurance

Workout-1

Bench Press

• Warm-Up Sets
• 3 x 5 working sets

Workout-2

For Time

• 30 deadlifts (135/85)
• 15 Wallballs (30/20)
• 25 deadlifts (165/115)
• 15 Wallballs
• 20 deadlifts (185/125)
• 15 Wallballs
• 15 deadlifts (225/155)
• 15 Wallballs
• 10 deadlifts (275/185)
• 15 Wallballs
• 5 deadlifts (315/215)
• 15 Wallballs