8/21/2024

Deadlift

Deadlift 10-5-5-5

Deadlift for load:
#1: 10 reps @ 55%
#2: 5 reps @ 65%
#3: 5 reps @ 75%
#4: 5+ reps @ 85%

On the final set (5+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 5 if needed).

Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For athletes going through the cycle for the second time we are adding 5-10lbs to our 90%. For example, if your heavy single was 200, then you would use 180 (185-190 for the second time through) as your training weight. Therefore, all of the above percentages would be based on 180 (185-190 for the second time through).

Coach Steph’s BIRTHDAY WOD

AMRAP 21

Teams of 2

40 Push Press (50s/35s)

40 Burpees

40 Dumbbell Lunges (50/35)(R/L=2)

40 Sit-Ups

40 Dumbbell Snatches (50/35)

400m Run (Together)

• Target number of rounds: 2+