Welcome back from the Holiday week. Time to get back to some normal scheduling and training at the gym. This is going to be a tough week with a pretty famous benchmark coming for you on Wednesday. Today though we are going to hit you with some strength work. After our warmup, we are going to hit an extended warmup to work on some tempo deadlifts. This will be an opportunity to tune up our form and technique in the lift and prepare us for the workout. The workout is features the deadlift in a descending-ascending rep count. The weight should be moderately heavy. Something that you can pull for 8 reps, but make you think about grabbing the bar each round. In between each set, we are going to do HSPU and slam balls. This will get the heart rate up. We have a 17:00 time cap today. Time will range form 10:00 on the low end and 16:00 on the high end.


Tempo Deadlift (30×1)*

*Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set.

(Score is Weight)



8-6-4-2-4-6-8 Deadlift (275/185)|(185/135)*

*After Every Set Complete… 8 Handstand Push-ups (Strict Optional)
16 Slam Balls (30/20)|(20/10)

(Score is Time)