Week #10 of 12 Deadlift Progression
Every 3 minutes, for 18 minutes (6 sets):
Deadlift x 2 reps
You should aim for these sets should to be heavier than last week.
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps (24"/20" - step down)
10 Toes to Bar
10 Alternating Reverse Lunges (50/35 lb DBs)
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Sets 1-4 = 1-2 reps
*Sets 5-7 = 2-3 reps @ 5-10% lighter than your heaviest load lifted today.
B.
Every 4 minutes, for 16 minutes (4 sets) for max calories of:
90 Seconds of Assault Bike
60 Double-Unders
Take 15 Minutes to build to a heavy Bench Press Triple and then…….
Every 90 seconds, for 12 minutes (8 sets) of:
Bench Press x 1 rep
Build to a challenging triple, and then use that weight to perform one rep every 90 seconds for 8 sets. Focus on moving the weight as quickly as possible from chest to lockout.
"Desire"
For max reps:
5 Minutes of Burpee Box Jump-Overs (24"/20")
This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. If you haven't done it before...can you get 80 reps in the 5 minutes?
In Teams of 2 with only one partner working at a time
50 Devils Press (50lbs/35)
100 Burpees
200 Air Squats
3000/2400 Meter Row
Partition as you like
A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 2-3 reps
These sets should be challenging. If you reach the top end of the range, increase the load until you're unable to do so.
B.
For time:
800 Meter Run
50 Chest-to-Bar Pull-Ups
800 Meter Run
A.
Complete as many rounds and reps as possible in 15 minutes of:
500/400 Meter Row
10 Box Jump-Up & Step-Downs (24"/20")
10 Dumbbell Hang Power Cleans (50/35 lb DBs)
Rest 5 minutes, and when the running clock reaches 20:00...
B.
Complete as many rounds and reps as possible in 15 minutes of:
30/20 Calories of Assault Bike
20 Wall Ball Shots (20/14 lbs)
For time:
1000/800 Meter Row
immediately followed by...
Rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)
Pull-Ups
immediately followed by...
800 Meter Run
B.
Two sets of:
Bulgarian Split Squat x 20 reps @ 1010
(perform 20 reps at a metronomic tempo - don't pause at the top or bottom, just constant movement; you can use a front or back-racked barbell or dumbbells held at your sides for these, choose what you prefer and load it appropriately)
Rest 60 seconds between legs, and 2-3 minutes between sets
A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Build to today's 1-RM.
Compare your results to April 29, 2024.
B
Workout of the Month
15 Minutes
30 Seconds On/30 Seconds Off
Max Calorie Assault Bike
A.
Five sets of:
Bench Press x 2-3 reps @ 20X1
Rest 90 seconds
Ab-Wheel Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds
B.
Complete as many rounds and reps as possible in 12 minutes:
12 Toes to Bar
12 Bar-Facing Burpees
12 Ring Dips
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
immediately followed by...
Three rounds of:
15 Wall Ball Shots (20/14 lbs)
10 Push-Ups
5 Pull-Ups
A.
Every 2:30, for 15 minutes (6 sets):
Back Squat
*Sets 1-3 = 2-3 reps
*Sets 4-6 = 3-4 reps
These sets should be challenging. If you reach the top end of the range, increase the load until you're unable to do so. If you performed the session on last week, aim for your first 3 sets to be at least 5% more load than was used in the first three sets of that session.
Three rounds for time of:
20/15 Calories of Assault Bike
10 Dumbbell Devil's Presses (50/35 lbs)
Compare results to March 4, 2024.
For time:
2000/1600 Meter Row
20 Single-Arm DB Overhead Walking Lunges (50/35 lbs - 10 steps each side)
40 Box Step-Overs with Dumbbell (50/35 lbs to 20" box)
80 Double-Unders
40 Box Step-Overs with Dumbbell (50/35 lbs to 20" box)
20 Single-Arm DB Overhead Walking Lunges (50/35 lbs - 10 steps each side)
1600 Meter Run
A.
Take 18 minutes to build to today's 3-RM Bench Press
B.
Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Push-Ups
Rest 30 seconds
A.
Every 2 minutes, for 12 minutes (6 sets):
Deadlift x 3-4 reps
These sets should be challenging. If you reach the top end of the range, increase the load until you're unable to do so.
B.
Five rounds for time of:
20 Kettlebell Swings (32/24 kg)
10 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
10 Box Jumps (24"/20")
A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep @ 90-96%
Please take 10-15 minutes to build to at least 85% before starting your six sets at 90% or more.
B.
For time:
500/400 Meter Row
25 Overhead Squats (95/65 lbs)
25 Chest-to-Bar Pull-Ups
25 Overhead Squats (95/65 lbs)
500/400 Meter Row
In Teams of 2
400 Meter Farmer Carry
20 Rounds (Share Work as Desired)
10 Air Squats
10 Kettlebell Swings
10 Sit Ups
400 Meter Farmer Carry
Every 4 minutes, for 32 minutes (8 sets) for max load:
Rx
25-22/17-14 Calorie Assault Bike
3 Power Cleans
Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made - e.g., 6270 lbs; 22/24. Athletes may use as much time as they would like to accomplish the work in each period, but must complete all both elements in order for the round score to count.
A.
Every 2:30, for 12:30 (5 sets):
Back Squat
*Sets 1-3 = 3-4 reps
*Sets 4-5 = 5-6 reps
These sets should be challenging. If you reach the top end of the range, increase the load until you're unable to do so. If you performed the session on August 20, aim for the slightly higher than the loads used on that date.
B.
Every 3 minutes, for 15 minutes (5 sets) of:
12 Burpee Box Jump-Overs (24"/20")
20 Wall Ball Shots (20/14 lbs)
Every 6 minutes, for 30 minutes (5 sets) for times:
500/400 Meter Row
15 Deadlifts (225/155 lbs)
50 Double-Unders
Note times for each set, then total them, aiming for the lowest possible working time across the five sets.
A.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving x 2 reps
Build over the course of the ten sets to your heaviest double.
B.
For time:
800 Meter Run or 1000/800M Row
60 Alternating Dumbbell Snatches (50/35 lbs)
800 Meter Run or 1000/800M Row