Mobility Prep and Activation
:30/:30 Active Pigeon Stretch
:30/:30 Couch Stretch
:15/:15 Quadruped Spinal CARS
:30 Glute Bridge Iso Hold
General Movement Prep
2 Sets: For Quality
8 Alternating Box Step-Ups + 4 Box Jumps
8/8 Single-Leg Barbell Romanian Deadlift
10 Dead-Bugs
10 Bird-Dogs
Specific Deadlift Prep and Build
5 Deadlifts with Barbell off the floor
3 Deadlifts @ 50-55%
3 Deadlifts @ 60%
Then put starting loads on the barbell to have a 15:00 clock going
Deadlift
Take 15:00 minutes
Establish a 3RM Deadlift
Goal: 90% of 1RM
Movement Adjustments (If Needed)
- Hex Bar Deadlift: More upright torso, change of torso angle
- Sumo Deadlift: Change of torso angle, more glute and hamstring, less low back
- Block Deadlift: Adjusting to shorter range of motion
Conditioning Primer (1 Round @ 50–60% Effort)
Adjust to working loads on the Deadlift Bar
then…
4 Deadlifts
4 Box Jumps
2 Deadlifts
2 Box Jumps
“Give Me Novacaine”
**NOT JUMPING. Weighted box step ups, or steps are a good sub
For Time
9-15-21-15-9
Deadlifts
Box Jumps
Barbell: 225/155lb, 102/70kg
Box: 24/20in
Score: Time
Time Cap: 15:00
Level 2:
For Time
9-15-21-15-9
Deadlifts
Box Jumps
Barbell: 185/125lb, 84/57kg
Box: 24/20in
Barbell: 60% of 1RM
Box: 24/20in
Score: Time
Masters 55+:
For Time
9-15-21-15-9
Deadlifts
Box Jumps
Barbell: 155/105lb, 70/48kg
Box: 24/20in, Step-Ups Allowed
Goal: 6:00–10:00
Stimulus: Posterior chain stamina and lower body muscular endurance tester.
RPE: 8–9/10
Primary Objective: Move deadlifts in efficient sets. The goal today will be to keep to 3 sets or less.
Secondary Objective: Maintain a quick but safe rhythm on box jumps. The focus should be to maintain a pace of 10+ reps per every 30 seconds.
Workout Strategy:
“Give Me Novacaine” is meant to be fast and aggressive while demanding control under fatigue. The deadlift should be heavy enough to challenge, but not so heavy that form breaks down. Most athletes should plan to break the larger sets (15 and 21) into 2–3 quick chunks, while aiming for unbroken 9s. Box jumps are the pacer: step down quickly and move steady to avoid redlining. The back half of the workout (15–9) should be attacked with urgency, ending this workout strong. Respect the pacing strategy here early as posterior chain stamina and legs will burn toward the later half of this workout.
Movement Modifications (If Needed):
- Deadlifts: Keep loading to 60% of 1RM or use hex bar, sumo or block deadlifts for issues with lower back discomfort. Dual DB deadlifts can be substituted in travel/hotel environments.
- Box Jumps: Modify to step-ups or reduce height if athletes have knee/ankle limitations or need lower impact. Bench jump overs (18in) can sub when boxes are not available.
- General Adjustments: Athletes who cannot safely sustain the 21-rep deadlift round should lower to 185/125lb, 84/57kg or below to maintain time domain and intensity.