6/26/2019 - Dead Pull

June 26, 2019

M-1

Deadlift

Pause Deadlift

5-5-5, 2X5 @90% of third set
-0:03 pause below knees

NOTES
Athletes build over the first three sets to a challenging but slightly submaximal weight, leaving one rep in the tank. They should use 90-95% of that load for the last two sets.
Have athletes count off the pause for each other, a full, strict three count which starts once the athlete has STOPPED moving. The athlete does not begin the ascent until AFTER "three" is counted off.

TIMECAP: 25:00

 

M-2

Deadlift/Pull Up

3 SETS:
AMRAP 5; 1:00 REST BETWEEN

Option A: 
10 Deadlift (155/105)
10 Pullup

Option B:
10 Deadlift (115/80)
10 Jumping Pullup

Option C:
10 KB Deadlift 
10 Ring Row/Banded Pullup

*Gear 3

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