Deadlifts

Warm Up
10 Med ball cleans
5 burpees
7 knees to elbows
25m sprint
(x3)


Training: (Function)

This is a purely central nervous based workout. Do not be tempted to do more after you leave, before you arrive or give it less attention than is due…work hard.

Clean Grip Dead Lift - build to a tough 4 reps over a 45 min period after a good warm up
(rest exactly 4 min b/t sets - tempo is 32X1)

We are building, during a 45 minute period, to a tough set of 4 Dead Lifts using a clean grip.  Rest is exactly 4 minutes between sets and your tempo is a non-negotiable 32X1. That is 3 seconds to lower the weight, 2 seconds pause on the floor, lift explosively and pause for 1 second before lowering to the floor again at a 3 count.

Results:
Set 1: 135
Set 2: 155
Set 3: 175
Set 4: 205
Set 5: 235
Set 6: 240