Deadlift

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Thu

Jun 19

Deadlift

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Workout

3 Sets:

3 Deadlift at 85%

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1 Big Drop Set:

15-30 Reps at 50%

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* Rest 2-3 Minutes Between Sets

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"Four Then Floor"

4 Rounds x AMRAP 2:

20 Power Cleans (95/65)

Max Calorie Bike

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Rest 4 Minutes Between Rounds

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ANAEROBIC CAPACITY

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KG | (43/29)

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Age Group

13-15 & 55+ | (75/55)

KG | (34/25)

Competitor

4 Rounds x AMRAP 2:

20 Power Cleans (115/85)

Max Calorie Echo Bike

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Rest 4 Minutes Between Rounds

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KG | (52/38)

For the Coach

Resource Drive

Workout Overview

Stimulus

In part 1, This is the Third week of our 8-week Base Camp strength cycle, where we'll make steady, methodical progress, preparing to peak for new one-rep maxes in August.After the third set each week, we’ll perform a drop set at 50% to challenge muscular endurance and trigger a growth hormone response. While completing this drop set, athletes should maintain continuous movement. Once they feel the need to pause or slow down, their set is done.

With twice the amount of rest as work, look to move very quickly and aggressively during your work intervals. Once you get past the power cleans, work hard and aggressively on the bike.

Scoring

Movements

Intended Intensity: RPE 9

Target Loading: Light (35-45%)

Fitness Attribute Improved: Anaerobic Capacity

Target Score:

Men: 60-100 Calories

Women: 40-70 Calories

Power Cleans: Choose a light barbell weight that allows you to complete the power cleans unbroken every round.

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The One | Teaching Focus

Push the earth away

In the deadlift, 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.
Cue athletes to drive their heels into the ground.

Strategies

This workout is an anaerobic capacity workout, so we should work hard at the beginning of each work interval.

Aim to complete the power cleans in as few sets as possible.

Do not pace the bike. Once you get on it, work hard and see how well you can hold on.

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Modifications

POWER CLEANS

Reduce Loading/Reps

Hang Power Cleans

Sub Dumbbells (35/25)s

Deadlifts (135/95)

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ECHO BIKE

Bike Erg

Row

Ski

Run

Treadmill/Runner

Logistics

Today it is very easy to run multiple heats if needed. It is possible to run 3 groups, each at 2:00.

Lesson Plan
_{(0-3 minutes)}

(0-3 minutes)

Whiteboard Brief

Refer to coaches stimulus notes
Provide workout overview & stimulus
Provide mods & subs overview
Ask for injuries & limitations

General Warm-Up
_{(3-9 minutes)}

(3-9 minutes)

General Flow

3:00 Bike
0:30 Quad Pulls
0:30 Knuckle Draggers
0:30 Downward + Upward Dogs
0:30 Spiderman Stretch
0:30 Bootstraps
0:30 Bodyweight Goodmornings

Specific Warm-Up
_{(9-21 minutes)}

(9-19 minutes)

Power Clean Specific Warm Up

0:15 Good Mornings
0:15 Elbow Rotations
0:15 Back Squats
0:15 Strict Press
0:15 Deadlifts
0:15 Muscle Cleans
3 Power Cleans from the Pocket
3 Power Cleans from Above the Knee
3 Power Cleans from Mid Shin
neutral spine from floor to stand.
3 Power Cleans (rhythm-focused)
cue rhythm: clean, catch, stand, breathe, return.

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Deadlift Specific Warm Up

5 Tempo RDLs with Empty Barbell (3 sec down – fast up)
Coach: Maintain vertical shins, feel hamstrings load, bar stays close.
5 Pausing Deadlifts to Mid-Shin
Coach: Set back tight at the start, pause just off the floor with shoulders over bar.
3 Cued Deadlifts – “Push, Pull, Stand”
Coach: Push the floor away with legs, bar travels straight, chest rises with hips.
3 Touch-and-Go Deadlifts (light load)
Coach: Control the descent, keep the bar close, re-engage at each touch.

Strength
_{(21-33 minutes)}

(19-34 minutes)

While completing this drop set, athletes should maintain continuous movement. Once they feel the need to pause or slow down, their set is done.

Shoulders must end behind the barbell at the top of every rep. These reps should be completed touch-and-go with no stopping at the floor to rest, rebrace, or regrip.

Building Sets:

4 - 65%
4 - 70%
4 - 80%

Primer
_{(33-39 minutes)}

(34-40 minutes)

Practice Round

2 Rounds:
5/4 Calorie Echo Bike Sprint
5 Unbroken Power Cleans
Rest 1:00 Between Rounds

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(40-60 minutes)

Look For

Power Clean: Hips and shoulders rising together: Ensure that the hips and shoulders ascend simultaneously during the initial pull to maintain a balanced position.
Bike: Encourage athletes to both push and pull the pedals hard as they complete their strokes.

Post Workout Clean Up & Chat (55-60)

_{Accessory Work}

Posterior Pump

3-4 Sets For Quality:

10 Rower Hamstring Curls

10 Single-Leg Glute Bridges (R)

10 Single-Leg Glute Bridges (L)

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Rest 1-2 Minutes Between Sets

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Mindset

Confucius

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"When it is obvious that the goals cannot be reached, don't adjust the goals, adjust the action steps."

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If you’re not making progress, rethink your approach, not your goals; adapt your methods to reach your destination.

Additional Elements

Have questions?

Reach out!

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