Warmup

0:00 – 15:00
Dynamic Warmup
Instructor Mobility

15:00 – 20:00
Strength explanation/prep

Strength
25 minutes (20:00 – 45:00)

TEMPO Deadlift: 42X1
Spend FOUR secounds lowering down to the bottom, hold for TWO seconds at the bottom, EXPLODE up to standing as fast as you can, ONE second reset at the top. PERFORM EACH REP AT PRECISELY THIS TEMPO or you will have to go down in weight.

5x E5MOM

Level 4

3 Deadlifts at 205/155#
6/6 Single Kettlebell Contralateral Single Leg Deadlift (24/18)
15 Curls
Rest

Level 3

3 Deadlifts at 185/135#
6/6 Single Kettlebell Contralateral Single Leg Deadlift (22/16)
15 Curls
Rest

Level 2

3 Deadlifts at 165/115#
6/6 Single Kettlebell Contralateral Single Leg Deadlift
15 Single Kettlebell Curls
Rest

As always these are suggested weights. Tempo training should make light weights feel much heavier. Just note how difficult/easy it is for you so that next week you can make appropriate adjustments. Remember the purpose of this training is to see how perfectly you can execute each lift, NOT how much weight you can yank off the floor.

Level 1

3 Double Kettlebell Farmer Grip Deadlift
6/6 Single Kettlebell Contralateral Single Leg Deadlift (OR Kickstand Deadlift if necessary)
15 Single Kettlebell Curls
Rest

Durability
45:00 – 50:00
Workout Prep

50:00 – 60:00

5 Sets for Quality

Levels 2-4
Max Reps -1 Chinups (NO BANDS)
20 yd Heavy Sled Push
Rest

Your goal should be to hit the same number of Chinups every set. Rest accordingly.

Level 1
5-8 Box assisted Chinups
20 yd Sled Push
Rest