Monday, July 31st

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Deadlift Cycling 4×10 at 65-70% 1RM ***20-30s Deadhang after each set*** Rest 2 minutes

Today we’ll be working on some cycling for our deadlifts. 65-70% should be more than what we normally would do in a workout for 10+ reps (i.e. if you normally can cycle 225/155 for Diane for 10+, we should be above that weight). After each set we’ll perform a deadhang on the rig, further developing that grip strength but also giving us the added benefit of decompressing the spine between sets.

For Time: 15 min cap 30 Pull Ups 3 Rounds of Dumbbell “DT” 20 Pull Ups 2 Rounds DB DT 10 Pull Ups 1 Round DB DT One round of Dumbbell DT = 12 DB Deadlifts 9 DB Hang Power Cleans 6 DB Shoulder-to-overhead 50/35 | 35/25 | 25/15″ 30/20/10 pull ups rx, 20/15/10 mrx, 15/10/5 scale

Workout – this is a grip intensive workout, so even if we can go big on the pull ups it may be prudent to go smaller here. For those who struggle with big sets of pull ups, scaling options down to 20/15/10 or 15/10/5 is encouraged to finish within timecap. Lets take a quick break after the 11th deadlift, and if needed (which it will), after the 8th power clean.”