LIFT

Tempo Deadlift 4 x 4 – Use 70-80% of your 1 Rep Max or if new build to a challenging weight for all 4 sets.

Tempo 1031 Lift 1 count 0 pause at top Lower 3 count 1 count pause at bottom to reset.

WORKOUT

Performance
10 Min AMRAP
10 Deadlifts 100/70kg
20 WallBalls 20/14# to 10′

Fitness
10 Min AMRAP
10 Deadlifts 70/50kg
20 WallBalls 20/14# to 9′

BENCHMARK TRAINING

Girl

“Eva”

Five rounds for time of:
Run 800 meters
32/24kg Kettlebell swing, 30 reps
30 Pull-ups

Hero

“Scooter”

On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint

Then, 5 minutes to find a 1-rep-max partner deadlift

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death.

MOBILITY MONDAY

A Simple Warm Up for Getting Bigger, Safer Deadlifts

The deadlift is one of the most useful exercises, and you want to be fully prepared before performing it in order to reap the most benefit. Jeff Ford of Conviction Training Facility has a warm-up series specifically designed to prime your body for some productive pulling.

  1. Downward Dog – With both hands and feet on the ground, push your hips up and back. This helps wake up your lower back and thoracic spine.
  2. Upward Dog – Drop your hips as close to the ground as possible and pull your shoulders back, opening up your chest.
  3. Inchworm – Begin in a plank position, then walk your feet as far forward as you can. This exercise helps warm up the hamstrings and ankles, which are key in the deadlift.
  4. Side Lunge – Step one foot to the side and bend that knee, keeping your weight on your heels and your chest up.
  5. Up and Over the Fence – Lift one knee and swing it out to the side. Plant that foot on the ground so you are in a deep lunge position, then sweep your chest toward your back foot. Finish in a side lunge before standing up.
  6. Single Leg Touches – Balancing on one foot, hinge forward at the hips to tap the ground. Keep the other leg strraight out behind you.