• Teaching Transient & Class Overview
At this time’s class is a Deadlift Heavy Day mixed with a benchmark-style conditioning piece. We’ll begin with mobility and activation centered on the hips, hamstrings, and spinal stability earlier than shifting into managed barbell prep. The primary power focus is establishing a heavy 3RM deadlift, the place athletes ought to purpose for technical consistency whereas pushing near-maximal effort. After that, “Give Me Novacaine” brings a quick, aggressive check of posterior chain stamina and lower-body endurance by means of a 9-15-21-15-9 couplet of deadlifts and field jumps. That is meant to be uncomfortable—athletes ought to handle deadlifts in 2–3 fast units on bigger rounds and hold field bounce rhythm regular with managed step-downs. The again half (15–9) needs to be a push and a robust end.
Energy: deadlift
Take 15:00 minutes
Set up a 3RM Deadlift
Aim: 90% of 1RM
Metcon: “Give Me Novacaine”
For Time
9-15-21-15-9
Deadlifts
Field Jumps
Barbell: 225/155lb, 102/70kg
Field: 24/20in
Rating: Time
Time Cap: 15:00
Equipment:
For High quality
3 Units:
1:00 Weighted Forearm Plank
1:00 Sorenson Maintain
