Warmup
0:00 – 12:00
Super Dynamic Warmup
Instructor Mobility
12:00 – 20:00
Deadlift Prep:
Stretch band Hinge
Single Kettlebell warmup reps
Technique review
Warmup sets
Strength
Levels 2-4
20:00 – 35:00
Deadlift
Spend 15 minutes working up to a heavy triple. This should take 4-5 sets.
Monitor your time–the class moves on regardless of how much time you waste being unprepared to train.
35:00 – 40:00
Then, within five minutes, perform the following number of Deadlifts at 1.25% of bodyweight (or 80% of your heavy triple–go with whichever is the lower weight) in AS FEW SETS AS POSSIBLE. These are NOT touch-and-go reps; no bouncing–the bar should settle on the floor every rep.
L4 – 20 reps
L3 – 10 reps
L2 – 10 reps
Obviously the goal is to complete the reps in one set. But you should NOT fail any reps. If you can’t get them all unbroken, just set the bar down and do another set after resting a minute, until you’ve hit your required number. Ask your training partners to check your set up position and keep you honest. If you can’t keep your spine in neutral for the entire lift, ask your coach how to address the issue: spinal segmentation practice, abdominal bracing, hip mobility, deadlift technique practice, or just sucking it up. No participation trophies here, this is training for grownups: if you do the work, you get the credit; if you don’t, you know what you need to do.
Level 1
20:00 – 35:00
5 sets (roughly E3MOM)
6 Double Kettlebell Deadlifts (increase weight each set if possible)
35:00 – 40:00
2 sets
10 Double Kettlebell Farmer Deadlift (use half of your heaviest set)
Conditioning
35:00 – 45:00
Steel Mace Practice:
Under/Over grip with tension
Switch Curl
Lateral Lunge (mace is at an angle, globe is down, in opposite hand of lunging leg)
Crossback Lunge (mace is parallel to floor, globe is on the inside of the lead leg)
“Disco Devil”
3 Rounds for Quality
Levels 3/4
5x through the following flow:
Steel Mace Lateral Lunge (LEFT leg steps out)
Switch Curl
Steel Mace Crossback Lunge (LEFT leg steps back and across)
10 Divebomber Push-ups
5x through the following flow:
Steel Mace Lateral Lunge (RIGHT leg steps out)
Switch Curl
Steel Mace Crossback Lunge (RIGHT leg steps back and across)
10 Chin-ups
Level 2
As above, except substitute 10 Hindu Push-ups (divebomb through, come back like a down dog push-up), and box assisted chins when necessary.
Level 1
As above, except substitute 10 Downdog Push-ups and box assisted chins.