May 8th


Download the week


Max Repetitions of Deadlifts @ 85%

* To Technical Failure

* Add 10# From Last Attempt (3/1/24)

"Silent But Deadly" 

AMRAP 15: 

3 Deadlifts (225/155) 

6 Push-ups

9 Air Squats

KG | (102/70)



6 Deadlifts (275/185)

12 Handstand Push-ups

18 Single-leg Squats

For the Coach

Resource Drive

Workout Overview


In part 1, we’re back with our second time through Deadlift. Athletes should be targeting 4-8 reps at #10 heavier than the load they used the first time we performed this cycle. If athletes didn’t complete the deadlift the first time, they’ll target 85%. In part 2, This triplet is very similar to our benchmark workout The Chief. Rounds are cyclical and very fast, so how athletes start will most likely dictate how they finish, meaning they want to make sure they are pacing to hit the end of the clock hard. Athletes should aim to find a consistent and fast, but sustainable pace and stay there for the first 8-10 minutes with the goal of turning it up a notch and pushing the pace through the end of the clock.


Total rounds + reps


Deadlifts | Unbroken sets.
Push-ups | 1-2 sets.
Air Squats | Less than :30.

The One | Teaching Focus

Flat back
Today, we’re emphasizing maintaining the lumbar curve in the deadlift. Athletes should seek to maintain the natural curve in the lower spine throughout the entire rep.


Reduce Loading Reduce Reps Sub Dumbbells or KettlebellsGood MorningsKettlebell Sumo Deadlift

Reduce Reps
Hand Release Push-Ups
Box/Bench Push-Ups
Dumbbell Bench Press

Air Squats
Air Squat to Target
:15 Plate Squat Hold ["Bus Drive Squat Hold"]


If you are short on barbells, athletes can share and start on a different movement.Set up the room so that athletes can do their push ups and air squats next to our barbell, so that it allows for quick transitions.

Lesson Plan
(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

General Flow 0:20 of each

  • Arm circles
  • Arm swings
  • Trunk twists
  • Quad pulls
  • Knuckle draggers
  • Plank shoulder taps
  • Reverse lunge with reach
  • Knee push ups
  • Tempo air squats
  • Tempo push ups
  • Air squats
  • Push ups

CT Barbell Flow :15 - :20

  • Goodmornings
  • Back squats
  • Elbow rotations
  • Press & reach
  • Stiff leg deadlifts

Specific Warm-Up
(9-19 minutes)

Deadlift | tell, show, do, check

  • Establish stance, grip, & set up

Bar over middle of foot

Bar in contact with shins

Shoulders over bar

Eyes forward

  • 5 Cued reps hips to above knee

Hips back first in the descent

Bar close

  • 5 Cued reps above knee to mid shin

Knees out of the way

  • 5 Cued reps mid shin to standing

Driving with the legs

Shoulders and hips rise together until bar passes knee

(19-31 minutes)

  • 10:00 window
  • Builds based on coach or athlete discretion
  • Transition to part 2

(31-37 minutes)

Practice Round 

  • 3 Deadlifts
  • 6 Push-ups
  • 9 Air Squats


Workout adjustments if needed

(37-52 minutes)

Look For

  • Deadlift

"Engage Your Hips" Cue athletes to initiate the movement by engaging their hip muscles. Emphasize the hip hinge, pushing the hips back while maintaining a neutral spine.

  • Push-up

Head and Neck Alignment: Keep the head in a neutral position. Avoid dropping or lifting the head excessively.

  • Air Squat

Posture: Monitor athletes' posture, focusing on maintaining an upright torso throughout the squat. The chest should be up, shoulders back, and core engaged to support the spine and prevent rounding of the back.

  •  Post Workout Clean Up & Chat (52-60 Minutes)

Additional Elements

Home Workout

3 Double DB Squat Cleans
6 Push-ups
9 Air Squats


“All progress depends on the irrational person.”

The thought that a human could run a sub 4:00 mile was absurd. The attempts to put human beings in a giant metal tube and throw them into outer space was thought to be even more ridiculous.

When we think back to the largest accomplishments in life, it was done by those who defied the status quo. It was done by those who believed things could be done differently.

We know that change is uncomfortable. It has to be. But we welcome it, fully allowing ourselves to believe that something else is possible. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.”

After Party

3 Sets:
15 V-Ups
20 Banded Goodmornings
30 Second L-Sit Hold
Rest :60

Have questions?

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