8/29/2025

Deadlift

Deadlift: Build to a 1RM in 5-6 working sets
(15 minutes to complete)

** If you found a Deadlift 1RM at the end of our last strength cycle, instead perform:
3-4 sets of 3 reps @ 80-85%

Dumbbell Z Press

After the heavy deadlift is complete, perform:
3 sets of 6–8 Dumbbell Z-Press

Atlas

Affiliate Compete (RX+)

9-15-21

Thrusters (115/85)

3-4-5 (or 9-12-15 Strict Pull Ups)

Rope Climbs

-into-

100ft Overhead Walking Lunge (115/85)

Freedom (RX'd)
9-15-21
Thrusters (95/65)
3 Rope Climbs (15ft) after each set (or 9 Strict Pull Ups)
-into-
32 Front Rack Lunges in Place (95/65)

Independence
9-15-21
Thrusters (75/55)
2 Rope Climbs (15ft) after each set (or 6 Strict Pull Ups)
-into-
32 Front Rack Lunges in Place (75/55)

Liberty
9-15-21
Dumbbell Thrusters (light)
3 Zombie Rope Climbs after each set
-into-
32 Front Rack Single Dumbbell or KB Lunges in Place (light)

• Target time: 7:00-9:00

• Time cap: 12:00