14
Back Squat (5x 3 )
The Mule (Time)
21-15-9
Deadlift (275/185)
Burpee Pull Up
Deadlift (275/185)
Burpee Pull Up
Target time: 8-10 minutes
Time cap: 14 minutes
STIMULUS and GOALS
Stimulus is steady pacing. Athletes should focus on completing deadlifts in consistent, manageable sets with consideration of total volume in workout with selecting set size. Similar pacing should be kept on burpee pullups and approached in a way that will allow athlete to move directly back to barbell rather than having to rest before beginning deadlifts again.
Time cap: 14 minutes
STIMULUS and GOALS
Stimulus is steady pacing. Athletes should focus on completing deadlifts in consistent, manageable sets with consideration of total volume in workout with selecting set size. Similar pacing should be kept on burpee pullups and approached in a way that will allow athlete to move directly back to barbell rather than having to rest before beginning deadlifts again.
From 2019 Rogue Invitational (just slightly lighter). This workout is as grippy as it sounds so be ready to hang on!
3 Back Squat x 5 sets @80% of Heavy Single (Week 1)