FRIDAY LIFT

General Warm-Up

500/400m Row

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2 x (Empty Barbell)

6 Tall Muscle Cleans

6 Bradford Press w/Lockout

8/8 Staggered Stance Barbell Good Morning

6 Back Squats

6 Sumo Deadlifts to Mid-Shin

Specific Prep

6 Sumo Deadlifts (Light w/Pauses)

4 Sumo Deadlifts @ 50-55%

4 Sumo Deadlifts @ 55-60%

Then 2-3 x 2 Reps building to working loads

STRENGTH: SUMO DEADLIFT

Every 1:30 x 6 Sets

4 Reps @ 80-85% of 5x5 Sumo Deadlift

This is the final touch on our sumo deadlift progression. The loading at 80-85% should feel strong and deliberate, not heavy or grinding. We are here to reinforce mechanics, stay connected to the movement, and build confidence heading into testing, not to accumulate fatigue.

PRIMER

1 x at working pace

200m Row (controlled, note pace)

5 Hang Power Cleans at working load

4 Front Squats at working load

3 Thrusters at working load

Use this to confirm run pace, barbell cycling rhythm, and thruster mechanics before conditioning begins.

CONDITIONING

Level 1:

3 Rounds

400/300m Row

12 Hang Power Cleans

8 Front Squats

4 Thrusters

Barbell: 35/25kg

For Time

3 Rounds

500/400m Row

15 Hang Power Cleans

10 Front Squats

5 Thrusters

Barbell: 50/35kg

Time Cap: 15:00

Score = Time

Goals: 9:00-12:00

Stimulus: Leg Stamina / Barbell Cycling

RPE: 8/10

Primary Objective: Work to keep the run to a consistent pace from start to finish.

Secondary Objective: Near-unbroken movements on the barbell complex.