5 Reps @ 75% Barbell Deadlift
3 Reps @ 85% Barbell Deadlift
1+ Reps @ 95% Barbell Deadlift
Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 2 Reps (Don't do more than 3)
5x270
3x310
3x345
Training Max: 360
Tuesday 04/11/2023
SHIFT Version
Part 1:
4 Rounds
10 Goblet Squat
30 Seconds Continuous Movement
10 Goblet Squat
Rest 30 Seconds (Including After the 4th Round)
Part 2:
4 Rounds
12 Dumbbell Hang Power Clean
30 Seconds Continuous Movement
12 Dumbbell Shoulder Press
Rest 30 Seconds
Suggestions
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB
Goal: 7-9 Minutes each part
Scaled: 40 lb. Goblet Squat, 35 lb. Dumbbells for Part 2
Time: 7:16, 7:51
Warm-up 5 minute row: 1153m, 2:08.3/500m
Cool-down 5 minute row: 1141m, 2:14.2/500m
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