08/30/2021

15-15-15-15

Deadlifts (275/185)|(185/135)

15-20-25-30

Ring Dips*

*Strict Optional

OPTIONAL COOL DOWN

FOR RECOVERY

5:00 Foam Roll Hamstrings

2:00 Pec Smash (R)

2:00 Pec Smash (L)

(No Measure)

ADJUSTING

*Reps, Loading, Volume*…

Deadlift -- Load should allow for athletes to complete the Deadlifts in 2-3 Sets. This should be heavy but athletes should

always be able to complete 5+ Reps

Ring Dips -- Adjust Volume for athletes to be able to complete the Dips in 2-3 Sets for all Rounds. They should be able to

consistently complete 7+ Reps each Set. They can adjust to 15 reps for all sets if necessary

*Movement Adjustments*...

Deadlift -- Sub for Hip Thrusts or Back Squats if the athlete cannot perform the Deadlift today

Ring Dips -- Sub for Banded Ring Dips, Jumping Ring Dips, Box Dips, or some type of Push-Up variation (Push-Up, Knee

Push-Up, Box Push-Up) if needed