Deadlift
4 Sets:
5 Deadlifts
- Rest 20 Seconds -
2 Max Distance Broad Jumps
* Build In Weight To Technical Failure
* Aim for ~75-80% of 1RM
* Rest 2-3 Minutes Between Sets
"Sham" [HERO]
7 Rounds For Time:
11 Deadlifts (Bodyweight)
100 Meter Sprint
Time Cap: 15 Minutes
REPEAT FROM 2/2/24
AEROBIC POWER [VO2 MAX]
AGE GROUP
13-15 & 55+ | (3/4 Bodyweight)
Same as Class
In part 1, This is the second week of our 5-week Super Power strength cycle. The intent of this cycle is to improve absolute strength & explosive power through contrast training. Over weeks 2-4, loading increases gradually while pairing heavy lifts with fast, explosive movements. We're contrasting heavy deadlifts with broad jumps to stimulate power development. BE EXPLOSIVE with your broad jumps. Moving with as much speed as you can is what stimulates the body to become more explosive.
In part 2, Today's workout is both a lung and hamstring burner! These movements interfere with each other, so build your workout around a pace that allows you to choose your breaks. If your reps slow down on the deadlifts, a quick break will keep your runs crisp.
Score: Time
Intended Intensity: RPE 7-8
Target Loading: Light-Moderate (45-55% of 1RM)
Fitness Attribute Improved: Aerobic Power [VO2 Max]
Target Score: 5-10 Minutes
Deadlifts: Choose a barbell weight that you can complete in 1-2 sets each round, ideally unbroken. Aim to complete in 0:45 or less.
Run: Aim to complete in 0:45 or less, ideally closer to 0:30. If you need to run inside we suggest 8 shuttle runs (10m/30’ = 1 Rep).
Set-Up and Foot Position
Check that athletes set up with their feet hip-width apart, toes pointing forward or slightly outward. Ensure the barbell is over the mid-foot, and in contact with the shins.
You should prioritize keeping your deadlifts unbroken today, so consider this when loading your bar.
This couplet is very cyclical, and your breath rate will play a role in your ability to brace during your deadlift and hold on for big sets each round.
Keeping your strides on the run longer and maintaining a consistent breath rate will help alleviate fatigue in the beginning and allow you to push hard at the end.
DEADLIFT
Reduce Loading/Reps
Sub Dumbbells or Kettlebells
Good Mornings
Barbell Sumo Deadlift
Kettlebell Sumo Deadlift
100M RUN
0:45 Time Cap
125m Row
100m Ski
6/5 Calorie Echo Bike
250m Bike Erg
0:30 Moderate-Hard Effort on Treadmill/Runner
8 Shuttle Runs (1 rep = 10m)
7 Burpees
Athletes should perform this workout with their own barbell for deadlifts.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-21 minutes)
Barbell Flow
General Deadlift Warm Up
(21-36 minutes)
(36-42 minutes)
Practice Round
Break
Workout Q&A
(42-57 minutes)
Look For
Post Workout Clean Up & Chat (57-60)
Posterior Pump
3-4 Sets For Quality:
10 Rower Hamstring Curls
60 Second Reverse Plank On Benches
Rest 1-2 Minutes Between Sets
MINDSET
Nelson Mandela
"There is nothing like returning to a place that remains unchanged to find the ways in which you yourself have altered."
Revisiting familiar places can reveal how much you’ve grown and changed over time.
