8/13/2024

Deadlift

Deadlift for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%

On the final set (1+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 1 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 example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.

The Little Rascals

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
3 rounds:
15/12 Calorie Air Bike
12 Alternating Dumbbell Snatch (50/35)
9 Burpee Over Dumbbell
-Rest until 12:00-
For time:
45/36 Calorie Air Bike
36 Alternating Dumbbell Snatch (50/35)
27 Burpee Over Dumbbell

Independence
3 rounds:
12/10 Calorie Air Bike
10 Alternating Dumbbell Snatch (35/25)
9 Burpee Over Dumbbell
-Rest until 12:00-
For time:
36/30 Calorie Air Bike
30 Alternating Dumbbell Snatch (35/25)
27 Burpee Over Dumbbell

Liberty
3 rounds:
8/7 Calorie Air Bike
8 Alternating Dumbbell Snatch (light)
8 Up Downs
-Rest until 12:00-
For time:
24/20 Calorie Air Bike
24 Alternating Dumbbell Snatch (light)
24 Up Downs

• Target time each set: 6-8 minutes

• Time cap each set: 10 minutes