Part 1, This week we start the final phase of our tempo strength cycle.  The third is the concentric block, in which the lifter performs the rep with as much force and speed as possible.  Here we are building to a heavy 3 rep, with no tempo or pause.  Part 2, Today's piece packs a punch to the legs as our deadlift reps and bike time increase each interval. While the deadlift and the bike seem to be the priority, we can't forget that time under tension with the jump rope will absolutely play a role in our fatigue each round and should also pay attention here.

Score | Total calories accumulated.

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Deadlifts | 3-6-9 rounds should be unbroken, once we hit 12 we can break up to 2-3 times to accomplish our reps.

Double Unders | :40 or less of work today

Bike Erg | First round is about :15-:20 on the bike, after that it is 1:00 or more for the rest of the workout.

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Push, Don't Pull

Remind athletes that the deadlift is a push movement with the legs, not a pulling movement with the back.

The arms and back provide support, but the primary force comes from the legs.

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DEADLIFTS

Reduce Loading 
Reduce Reps 
Sub Dumbbells or Kettlebells
Good Mornings
Kettlebell Sumo Deadlift

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DOUBLE UNDERS

Reduce Reps
Up to 75 Single Unders
Plate Hops
50 Total Reps of Singles & Doubles (Mix of Both)
150/125 Meters on Ski Erg
:30 Effort On Any Machine

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CALORIE BIKE ERG

Sub Row/Ski/Air Runner/Echo/Assault

Barbell weight should be a little challenging under fatigue, but we shouldn't be in singles at any point. Once we start breaking we should still be able to maintain 3+ reps at a time.