15-12-9
Deadlift 135/95lbs
Lateral Bar Burpee
12-9-6
Deadlift 155/105lbs
Lateral Bar Burpee
9-6-3
Deadlift 185/125lbs
Lateral Bar Burpee
Athletes may NOT bounce deadlift.
Partner 1 completes their full 15-12-9, then rests while partner 2 performs 15-12-9. Continue in the same manner for 12-9-6 and 9-6-3. Note weight increases.
Feel: Gas
Pace: Reach
Target Score: 16-20 minutes
Firebreather Score: sub 16 minutes
CTB Misfit Sets
4 Rounds
1 Smooth set of CTB Pull Ups
Rest 3:00
Then
1 Max Set of CTB Pull Ups
Air Bike at a flush pace (very slow) for majority of rest
periods
If you choose the right number for your smooth sets, you’ll get more than that in your max set but won’t be able to double that number.
Athlete Notes: At this point in the year, we want
maintenance type totals in terms of reps. All of these should be really pretty, and not interfere with the Toes to Bar work in the Phase.
3 Rounds
:20 Barbell RDLs
:10 Rest
:20 Muscle Cleans
:10 Rest
:20 Burpees over bar
:10 Rest