deadlift

WEEK 9 - DEADLIFT

Deadlift 1x3 @ 85%
Then
EMOM 5 minutes
Deadlift x 3 @ 88% of today's 85%

MERCURY I

2 rounds
AMRAP 6 minutes
3 power cleans @ 25% of deadlift max
3 front squats
3 shoulder to overhead

MERCURY II

2 rounds
AMRAP 6 minutes
3 DB power cleans
3 DB front squats
3 DB shoulder to overhead
* Use the same DBs for all movements

WEEK 8 - DEADLIFT

A little ab and shoulder action on your typical Thursday

A little ab and shoulder action on your typical Thursday

Deadlift 1x3-5 @ 80%
Then
EMOM 5 minutes
Deadlift x 3 @ 90% of today's 80%

MERCURY I

AMRAP 12 minutes
10m gliding lunge (one leg)
10m gliding lunge (other leg)
15 DB power clean
10 pull-ups
60m run

MERCURY II

AMRAP 12 minutes
10m gliding lunge (one leg)
10m gliding lunge (other leg)
15 DB power clean
10 pull-up negatives
60m run

MERCURY III

AMRAP 12 minutes
10m gliding lunge (one leg)
10m gliding lunge (other leg)
15 DB power clean
10 ring rows
60m run

WEEK 7 - DEADLIFT

Pause deadlift 1 x 3-4 @ 80%
* 1-sec pause just below knees
Then
EMOM 5 minutes
Deadlift x 3 @ 90% of today's 3-4

AMRAP 12 minutes
20m prowler push high handles
20m prowler push low handles
15 calorie air dyne
15 ball slams

WEEK 6 - DEADLIFT

What do a fire fighter and police officer have in common? They both make more than a paramedic!

What do a fire fighter and police officer have in common? They both make more than a paramedic!

Pause deadlift 1x5 @ 77.5%
* 1-second pause just below the knees
Then
EMOM 5 minutes
Deadlift x 3 @ 90% of today's 5

AMRAP 12 minutes
30 sec KB wall sit
20 KB glute bridges
15 KB swings
10 KB rows (each arm)

WEEK 4 - DEADLIFT

Jessica and Tara keeping the wedge while deadlifting.

Jessica and Tara keeping the wedge while deadlifting.

Pause deadlift 1x5 @ 72.5%
* 1-second pause just below the knees
Then
EMOM 5 minutes
3 deadlifts at 90% of today's 72.5%

MERCURY I

AMRAP 12 minutes
200m run
10 pull-ups
20 KB swings
30 KB glute bridges

MERCURY II

AMRAP 12 minutes
200m run
10 pull-up negatives
20 KB swings
30 KB glute bridges

MERCURY III

AMRAP 12 minutes
200m run
10 ring rows
20 KB swings
30 KB glute bridges

WEEK 3 - DEADLIFT

A little early morning stroll down the turf

A little early morning stroll down the turf

Pause deadlift 4x5 @ 70%
* 1-second pause just below the knees
** No more than 3 min rest between sets

MERCURY I

AMRAP 12 minutes
20m DB walking lunge
10 hollow rocks
20 DB Romanian deadlifts
10 DB front squats
40m run

MERCURY II

AMRAP 12 minutes
20m walking lunge
10 hollow rocks
20 DB Romanian deadlifts
10 squats
40m run

WEEK 2 - DEADLIFT

Mel and Andrew balancing some weight during bear crawls

Mel and Andrew balancing some weight during bear crawls

Pause deadlift 4x5 @ 65%
* 1 sec pause just below knees
3 min rest max between sets

AMRAP 14 minutes
10 front squats @ 35% deadlift 1RM
250m row
80m sprint
10m weighted bear crawl

WEEK 1 - DEADLIFT

Kevin having a seat while doing some front plate raises.

Kevin having a seat while doing some front plate raises.

Pause deadlift 3x6 @ 60%
* 1-sec pause just below the knees
** Max 3 minute rest between sets

MERCURY I

For time (15 min cap)
21 power cleans @ 25% of deadlift
21 pull-ups
40m prowler sprint
15 power cleans @ 25% of deadlift
15 pull-ups
40m prowler sprint
9 power cleans @ 25% of deadlift
9 pull-ups
40m prowler sprint

MERCURY II

For time (15 min cap)
21 power cleans @ 25% of deadlift
21 pull-up negatives
40m prowler sprint
15 power cleans @ 25% of deadlift
15 pull-up negatives
40m prowler sprint
9 power cleans @ 25% of deadlift
9 pull-up negatives
40m prowler sprint

MERCURY III

For time (15 min cap)
21 power cleans @ 25% of deadlift
21 ring rows
40m prowler sprint
15 power cleans @ 25% of deadlift
15 ring rows
40m prowler sprint
9 power cleans @ 25% of deadlift
9 ring rows
40m prowler sprint

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