Deadlift
3 Sets:
10 Deadlift at 60%
* Rest 2-3 Minutes Between Sets
"Double Header"
5 Rounds For Time:
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Jerks
60 Double Unders
Double Dumbbells: (50/35)'s
Time Cap: 15 Minutes
AEROBIC POWER [VO2 MAX]
KG | (22.5/15)
Age Group
13-15 & 55+ | (35/25)'s
KG | (15/11)
5 Rounds For Time:
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Jerks
60 Double Unders
Double Dumbbells: (70/50)'s
Time Cap: 15 Minutes
KG | (32/22.5)
In part 1, This is the fourth week of our 8-week Base Camp strength cycle. We’ve progressed the classic powerlifts (squat, bench, deadlift) over the past three weeks, and now we have a deload in Week 4.
In part 2, Today's workout is a classic combination of movements, but done with dumbbells, each round being capped off with 60 double unders to spike the heart rate further. Focus on controlling your breath and moving smoothly if your heart rate starts to climb too high.
Score: Time
Intended Intensity: RPE 7-8
Target Loading: Light-Moderate
Fitness Attribute Improved: Aerobic Power [VO2 Max]
Target Score: 7-12 Minutes
Dumbbells: Choose a dumbbell weight that allows you to clear all stations in 1-2 sets. Only one head of the dumbbell must touch the ground during the deadlifts. You can swing the dumbbells outside of the legs or between the legs for the hang power cleans.
Double Unders: Choose a rep number or variation that you can complete in 1:00 or less.
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.
Planned breaks after the 11th rep of the deadlift and the 8th rep of the hang power cleans can help mitigate grip fatigue and systemic fatigue. It makes sense to break there so you can pick up the final deadlift or clean and go right into the next movement.
If your grip is fatiguing and your heart rate seems too high, add an extra break in the middle of the deadlifts and/or hang power cleans. Try to keep unbroken jerks as much as possible.
DUMBBELL MOVEMENTS
Sub Barbell (115/85)
DOUBLE UNDERS
Reduce Reps
90 Single Unders
Plate Hops
12 Burpees
1:00 Effort On Any Machine
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-21 minutes)
Dumbbell Specific Warm Up
Deadlift Specific Warm Up
(21-36 minutes)
(36-42 minutes)
Practice Round
Break
Workout adjustments if needed
(42-57 minutes)
Look For
Post Workout Clean Up & Chat (57-60)
Bulletproof Shoulders
[PART A]
3 Sets:
10 Half-Kneeling Arnold Press (R)
10 Half-Kneeling Arnold Press (L)
[PART B]
3 Sets:
10 Front Plate Raises
* Rest 1-2 Minutes Between All Sets
* 3 Second Negative Each Rep
Mindset
Buddha
"There are only two mistakes one can make along the road to truth; not going all the way, and not starting."
The biggest mistakes in life are not beginning a journey toward truth or giving up before reaching the end.
