08/29/2025

STRENGTH - DEADLIFT 1X1 + DUMBBELL Z PRESS 3X8

Deadlift

80% - 85% of 1 Rep Max -

Deadlift: Build to a 1RM in 5-6 working sets
(15 minutes to complete)

** If you found a Deadlift 1RM at the end of our last strength cycle, instead perform:
3-4 sets of 3 reps @ 80-85%

After the heavy deadlift is complete, perform:
3 sets of 6–8 Dumbbell Z-Press

FREEDOM (RX'D) - ATLAS

9-15-21
Thrusters (95/65)
3 Rope Climbs (15ft) after each set (or 9 Strict Pull Ups)
-into-
100ft Overhead Walking Lunge (95/65)
(KG conv: 42.5/30)