deadlift

WEEK 13 - DEADLIFT

Lindsey leading the morning crew off of the air dyne

Lindsey leading the morning crew off of the air dyne

Tension pause deadlift 2x1-2 @ 95%
OR
Tension pause deadlift 5x5 @ 75 - 80%

For time (15 min cap)
25 calorie air dyne
20 lunges (total)
15 DB front squats (heavy)
10 DB power cleans (same weight as front squats)

20 calorie air dyne
16 lunges (total)
12 DB front squats (heavy)
8 DB power cleans (same weight as front squats)

15 calorie air dyne
12 lunges (total)
9 DB front squats (heavy)
6 DB power cleans (same weight as front squats)

10 calorie air dyne
8 lunges (total)
6 DB front squats (heavy)
4 DB power cleans (same weight as front squats)

5 calorie air dyne
4 lunges (total)
3 DB front squats (heavy)
2 DB power cleans (same weight as front squats)

WEEK 12 - DEADLIFT

Shawna, Tara, and Jessica with some Tabata seated DB shoulder presses

Shawna, Tara, and Jessica with some Tabata seated DB shoulder presses

Tension pause deadlift 2x2 @ 92.5%

MERCURY I

3 rounds
20 box jumps
20m prowler sprint
20 KB swings
20 goblet squats

MERCURY II

3 rounds
20 step ups
20m prowler sprint
20 KB swings
20 squats

WEEK 11 - DEADLIFT

Alyssa and Kevin crushing a 2k row

Alyssa and Kevin crushing a 2k row

Tension Pause Deadlift 2x2 @ 90%

MERCURY I

AMRAP 12 minutes
100m run
10 deadlifts @ 50%
10 DB power cleans
25 double unders

MERCURY II

AMRAP 12 minutes
100m run
10 deadlifts @ 50%
10 DB power cleans
75 single skips

WEEK 10 - DEADLIFT

Some of the 4pm crew sweating it out while building “bullet proof” abs!

Some of the 4pm crew sweating it out while building “bullet proof” abs!

Tension pause deadlift 3x3 @ 85%

MERCURY I

AMRAP 10 minutes
5 strict pull-ups
8 barbell rows @ 25% deadlift
10 KB swings

MERCURY II

AMRAP 10 minutes
5 pull-up negatives
8 barbell rows @ 25% deadlift
10 KB swings

MERCURY III

AMRAP 10 minutes
5 ring rows
8 barbell rows @ 25% deadlift
10 KB swings

WEEK 6 - DEADLIFT

The dirty 09:30 working some abs yesterday

The dirty 09:30 working some abs yesterday

Tension pause deadlift 4x5 @ 72.5%

MERCURY I

AMRAP 14 minutes
500m row
20m bear crawl
20 DB rows
60m run
10 strict pull-ups

MERCURY II

AMRAP 14 minutes
500m row
20m bear crawl
20 DB rows
60m run
10 pull-up negatives

MERCURY III

AMRAP 14 minutes
500m row
20m bear crawl
20 DB rows
60m run
10 ring rows

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