deadlift

WEEK 5 - DEADLIFT

Tara with some box jumps

Tara with some box jumps

Tension pause deadlift 4x5 @ 70%

MERCURY I

AMRAP 14 minutes
250m row
10 pull-ups
15 DB front squats
20 renegade rows (total)

MERCURY II

AMRAP 14 minutes
250m row
10 pull-up negatives
15 DB front squats
20 renegade rows (total)

MERCURY III

AMRAP 14 minutes
250m row
10 ring rows
15 DB front squats
20 renegade rows (total)

WEEK 4 - DEADLIFT

Tension pause deadlift 5x6 @ 62.5%

MERCURY I

3 rounds (12 min cap)
200m run
20m bear crawl
100m run
20m single KB lunge
15 KB swings

MERCURY II

3 rounds (12 min cap)
200m run
20m bear crawl
100m run
20m lunge
15 KB swings

WEEK 3 - DEADLIFT

Evette with some rotational side plank landmines

Evette with some rotational side plank landmines

Tension pause deadlift 5x6 @ 62.5%

3 rounds (12 min cap)
200m run
40m prowler sprint low handles
* If your sprint turns into a walk it is too heavy
20m lunge
45 sec plank

WEEK 1 - DEADLIFT

Some plank ups from earlier in the week

Some plank ups from earlier in the week

Tension pause deadlift 3x6 @ 60%
* 2 sec pause on floor

MERCURY I

21-15-9 (For time)
Thrusters (95/65)
Pull-ups
Calorie air dyne

MERCURY II

21-15-9 (For time)
Thrusters (65/45)
Banded pull-ups
Calorie air dyne

MERCURY III

21-15-9 (For time)
Thrusters (45/35)
Ring rows
Calorie air dyne

May 10 2019

Julianne with the look of determination during front squats

Julianne with the look of determination during front squats

Deadlift 1RM
or
Deadlift 5RM
or
Deadlift 5x5 @ 70 - 80%

MERCURY I

3 rounds (10 minute clock)
25 KB swings
15 pull-ups
5 deadlifts @ 40%

MERCURY II

3 rounds (10 minute clock)
25 KB swings
15 pull-up negatives
5 deadlifts @ 40%

MERCURY III

3 rounds (10 minute clock)
25 KB swings
15 ring rows
5 deadlifts @ 40%

Apr 26 2019

Shawna, LeeAnn and Tara with some banded plank walks

Shawna, LeeAnn and Tara with some banded plank walks

Deadlift 2x1-2 @ 95%
OR
Deadlift 5x5 @ 70 - 80%

MERCURY I

AMRAP 10 minutes
5 deadlifts @ 25%
5 power cleans
5 burpee bar jump overs
5 box jumps

MERCURY II

AMRAP 10 minutes
5 deadlifts @ 20%
5 power cleans
5 burpee bar jump overs
5 box jumps

MERCURY III

AMRAP 10 minutes
5 deadlifts @ 20%
5 DB power cleans
5 burpees
5 step ups

Apr 05 2019

Deadlift 4x4 @ 82.5%

MERCURY I

AMRAP 10 minutes
15 box jumps
20m bear crawl
15 KB glute bridges (heavy)
10 pull-ups

MERCURY II

AMRAP 10 minutes
15 box jumps
20m bear crawl
15 KB glute bridges (heavy)
10 pull-up negatives

MERCURY III

AMRAP 10 minutes
15 step ups
20m bear crawl
15 KB glute bridges (heavy)
10 ring rows