Target load | Heavy relative to each athlete’s capacity.

Today is a classic heavy day. We are going to work for around 20:00 on finding a 1-rep max deadlift. Depending on how you feel, this may be a new 1-rep-max PR or whatever feels heavy today maybe 10-15% off of your previous best. Both situations are perfectly fine. Listen to your body.

Within the 20:00 clock, your goal should be to complete around 7 truly heavy lifts. You may rest a little longer between lifts and only perform 5-6 or you may move a little faster and perform 8-10; both scenarios are ok depending on where you are today.

Start off with sets of 5s and 3s until you reach around 70-80% and then perform singles up to a 1-rep-max.

After the general warm-up, start thinking about partnering up with one or two other athletes. This will allow everyone to use each other for motivation and to help calculate rest between sets.