150221 Saturday – “Deadlift cycle Day 4”

DCF was well represented at the Epic Race!

Week 2 of deadlifts and FranRap!


Mobility:  None. (hip mobility before class)


Skill Practice Warm Up:  None.


Workout:  Deadlift

5 x 1 (5 sets of 1 rep “across,” same weight for each set)

Start of week 2, add some weight from last week. If you were pulling from a deficit last week, keep it the same for this week. For weight increases add about 5% of your max rather than just 5-10lbs. 

Superset: Weighted Strict Pull ups

7 x 4 (7 sets of 4 reps “across, same weight for each set)

The goal here would be to use a harder band or more weight. But as its only week two, just cleaning up the form and making sure you are being super strict on the pull ups could count as “an increase in loading.”


Metabolic Conditioning Workout:  Franrap Open 13.5 – As many rounds as possible in 4 minutes.

15 thrusters (Performance: 100lbs, Athletic*: 65lbs, Health: 45lbs)

15 chest to bar pull ups* (Athletic: 5 kipping pull ups/10 jumping c2b pull ups, Health: jumping chest to bar)

If you complete 3 rounds or more (90 total repetitions), keep going until 8 minutes.

If you complete 6 rounds or more (180 total repetitions), keep going until 12 minutes.

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  2 – 5 rounds.  Scaling down the weight on the thrusters is fine if you feel like you’ll get less than two rounds.  Also, scaling down the pull ups to kipping pull ups or jumping pull ups is fine as well (your just showing up and doing the workout will still help your team)!

Coaching Tips: Getting past the 3 round mark within the first 4 minutes is very challenging.  Pretty much everyone who did this has a 3 minute Fran or less and/or can do very big sets of chest to bar pull ups (as well as the 15 thrusters unbroken).  Pace the first round so that you don’t finish it faster than 1-1.5 minutes.  Try and do bigger sets of thrusters, and short sets and short rests on the pull ups (singles if you have to).


Optional Cash out:  None.

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