9/3/2024

Deadlift

Deadlift for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%

We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs

Example: Your heavy single in the back squat is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages each week will be based off of 190 lbs, not 200.

Blizzard

Freedom (RX'd)
20:00 AMRAP
400m Run
6 Wall Walks
18 Single Dumbbell Alternating Box Step Ups (50/35)(24”/20”)

Independence
20:00 AMRAP
400m Run
4 Wall Walks
18 Single Dumbbell Alternating Box Step Ups (35/25)(20”/16”)

Liberty
20:00 AMRAP
300m Run
6 Inch Worms
12 Single Dumbbell Alternating Box Step Ups (light)(20”/16”)

• Target number of Rounds: 4+ Rounds

• Minimum number of Rounds before scaling: 3 Rounds