– What the client needs to know:
Today we are building to a 5RM touch n go conventional deadlift. We want to make sure people are dropping their hips when the bar passes the knees and maintaining spinal neutrality. For our conditioning piece – this is a tough one that is demanding from head to toe as well as on anaerobic systems. Loading needs to be LIGHT otherwise you’ll miss the boat – we are looking for hard/consistent effort around 90%.
– What the coach needs to know:
Today we building to a touch n go deadlift 5RM or a HEAVY 5. Don’t be afraid to elevate people off the floor as many people have trouble keeping a neutral spine for full ROM deadlifts. For our conditioning work – this is a near benchmark piece much like the first two we completed this month – global movements, huge spike in heart-rate so this one needs to be treated carefully. Loading should be allow and allow for big sets. Because of the nature of the movements people need to be smart with how they break their sets otherwise they may find themselves holding on to the bar longer than they planned causing them to redline.

B) WARM-UP (3:00 – 20:00)

3 Minutes of: Box Programming Dynamic Warm-up – perform 5 minutes of this – skips, walking lunges, carioca, ect.
3 Minutes of Activation: AMRAP 3 – 5 Banded Goodmornings + 5 each Single Leg Glute Hip Thrusts + 5 Bird Dogs each
10 Minutes of Movement Review – Review touch n go deadlifts, power cleans & thrusters

C) STRENGTH (25:00 – 45:00)

Deadlift: Build to a 5RM touch n go set in 6 sets. Rest 2:30
– Goal: Build to 80-85% of 1RM if known. You should have a plan on how to progress

D) CONDITIONING (45:00 – 55:00)

“BP Benchmark #3”
3 RFT:
15 Power Cleans (95, 65)
15 Thrusters (95, 65)
– Goal: Hard effort – resting between sets to complete big sets with the barbell. This workout should feel similar to “Fran” – loading should be light/fast.

Rx+:(115, 75)
L3: (75, 55)
L2: (65, 45)
L1: (55, 35)
7:00 Time Cap

E) EXTRA CREDIT (55:00 – 60:00)

Reverse Hyper: 4 x 25 @50% of Back Squat. Rest 90s.
Banded Pull-throughs: 4 x 15. Rest 60s.