8/29/2024

Deadlift

Deadlift for load:
#1: 10 reps @ 60%
#2: 3 reps @ 70%
#3: 3 reps @ 80%
#4: 3 reps @ 90%

We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs

Example: Your heavy single in the Deadlift is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages each week will be based off of 190 lbs, not 200.

Sorry

Affiliate Compete (RX+)

3-6-9-12-15-12-9-6-3

Strict Handstand Push Ups

Sumo Deadlift High Pull (95/65)

V-Ups

Freedom (RX'd)
3-6-9-12-15-12-9-6-3
Handstand Push Ups
Sumo Deadlift High Pull (95/65)
V-Ups

Independence
3-6-9-12-15-12-9-6-3
Handstand Push Ups
Sumo Deadlift High Pull (75/55)
V-Ups

Liberty
3-6-9-12-15-12-9-6-3
Push Ups
Kettlebell Sumo Deadlift High Pull (light)
Sit Ups

• Target time: 10-12 minutes

• Time cap: 15 minutes