Warmup
0:00 – 12:00
Run to Sessions 2x
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 double. 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 – 15 reps
L2 – 12 reps
If you were able to hit your target reps in one unbroken set last week, then you can and should go 10-20# heavier (but you should also aim to increase your top double). If you still haven’t hit that number in one set, then stick with the same weight (1.25% bodyweight) until you can.
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)
8 Double Kettlebell Farmer Deadlifts (increase weight each set if possible)
35:00 – 40:00
2 sets
12 Double Kettlebell Farmer Deadlift (use 75% of your heaviest set)
Conditioning
35:00 – 45:00
Kettlebell Practice:
Snatch
Windmill
Overhead Squat
45:00 – 60:00
“Gilead”
3 Rounds for Quality
Levels 3/4
Once through the following circuit (right side only):
5 Single Arm Swings
4 Snatches
3 Windmills
2 Overhead Squats
1 Reverse Getup
Then,
10 Divebomber Push-ups
Once through the following circuit (left side only):
5 Single Arm Swings
4 Snatches
3 Windmills
2 Overhead Squats
1 Reverse Getup
Then,
10 Strict Chin-ups
L4 – 24/18, Chest to Bar Chins
L3 – 22/16
Once you begin the complex, you may not set the kettlebell down–if you do, stop; you may not pick the bell up and finish. Just go on to the push-ups or chin-ups, and then use a lighter bell for the next round.
Level 2
As above, except substitute 10 Hindu Push-ups (divebomb through, come back like a down dog push-up), and box assisted pull-ups when necessary.
Level 1
Once through the following circuit (right side only):
5 Single Arm Swings
4 Snatches
3 Windmills
2 Single Arm Squats
1 Reverse Getup (or 1 Reverse Lunge and 1 Quarter Getup)
Then,
10 Down Dog Push-ups
Once through the following circuit (left side only):
5 Single Arm Swings
4 Snatches
3 Windmills
2 Single Arm Squats
1 Reverse Getup (or 1 Reverse Lunge and 1 Quarter Getup)
Then,
10 Box assisted Chin-ups OR 20 Supinated-grip Ring Rows