THE LIFT BEGINS BEFORE YOU EVEN TOUCH THE BAR. Clear your mind of can't- embrace a calm intensity and walk up to the bar envisioning the bar moving off the ground. 

  1. There are three phases to the deadlift: the pre-lift mindset, the approach/set-up, and the actual lift.
  2. The harder you squeeze the bar, the more you cue your nervous system.
  3. Once you approach the bar, you've got to have a ritual, a process, or an outline.
  4. Strength is a skill. Every time you approach the lift, you should be robotic.
  5. After you've done all the prep work, all you have to do is stand up.


A. Deadlift (1 RM)

Suggested Warm Up: 5@60%, 3@70%, 2@80%, 2@85%, 1@95%, 1@105%

B. Metcon (AMRAP - Reps)

15 min EMOM Alt:
1. Max MU in 40 sec
2. 50 DU
3. 10 OVH Lunges 95/65

Score is MU reps