Deadlift
3 Sets:
5 Deadlifts
* Build In Weight To Technical Failure
"Unhinged"
For Time:
21-15-9 Deadlifts (225/155)
42-30-18 Box Jumps (24"/20")
63-45-27 AbMat Sit-ups
Time Cap: 18 Minutes
KG | 102/70
AGE GROUP
13-15 & 55+ | (155/105)
KG | 70/47
For Time:
21-15-9 Deadlifts @weight(275/185)
42-30-18 Box Jump Overs (24"/20")
42-30-18 GHD Sit-ups
Time Cap: 18 Minutes
KG | 124/84
In part 1, This is the second week of our 8-week PowerBuilding Cycle. This cycle incorporates ten lifts and alternates between hypertrophy-focused (higher rep) and absolute strength-focused (lower rep) weeks, ensuring balanced development. In part 2, Today's workout will test your legs and midline. As your midline fatigues, work hard to brace your core and use your legs.
Score: Time
Target Score: 10-15 Minutes
Stimulus: Light-Moderate Loading
Deadlifts: Choose a moderate deadlift weight that allows you to complete the first set in 3 sets or less.
Box Jumps: Must reach full lockout/extension of the hips/knees at the top of the box. Step down off the top of the box - no rebounding.
AbMat Sit-ups: Both hands must touch the ground behind your head at the bottom of the sit-up and both hands must touch your feet at the top of the sit-up.
Driving Through the Whole Foot in Deadlifts
Today’s focus is on using the entire foot—heel to toe—during the deadlift to create a solid foundation and maximize power. Driving through the whole foot ensures that the posterior chain (glutes, hamstrings) and the quads are engaged efficiently, helping you maintain balance and control throughout the lift. This not only improves performance but also helps protect the lower back by distributing the load evenly.
Today's workout will tire out your midline and thus demand you use more of your legs. Taking short, frequent breaks will help mitigate fatigue while keeping your movement quality crisp and high-quality without sacrificing time.
Deadlifts: Break each set into 1-3 sets with a short break.
Box Jumps: Start at a moderate pace for the first round of 42 reps and aim to maintain or increase your effort each round.
Sit-ups: Work diligently during all sets, breaking as needed. Keep your breaks short.
DEADLIFT
Reduce Loading/Reps
Sub Dumbbells or Kettlebells
Good Mornings
Barbell Sumo Deadlift
Kettlebell Sumo Deadlift
BOX JUMPS
Reduce Box Height
Box Step-Ups
1.5x Squat Jumps
Alternating Single-leg Squats (Pistols)
Reverse Lunges
Broad Jumps
SIT-UPS
Reduce Reps
Hollow Rocks
Tuck Crunches
If athletes need to share equipment you can stagger, start heats, or start a group on the box jumps.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-21 minutes)
Deadlift | tell, show, do, check
(21-35 minutes)
(35-41 minutes)
Practice Round
Break
Workout adjustments if needed
(41-59 minutes)
Look For
Post Workout Clean Up & Chat (59-60)
Posterior Pump
[PART A]
3 Sets:
10 Banded Barbell Hip Thrusts
* Mini-Band Around Knees
[PART B]
Accumulate 3 Minutes:
Reverse Plank Hold (On Benches)
MINDSET
Christopher Morley
"There is only one success, to be able to spend your life in your own way."
True success is living life on your own terms, according to your values and desires.
