October 8, 2026
Daily Session — October 8, 2026
Warm-Up
General (6:00): 2 Rounds: 200 m Easy Row or Run 10 Air Squats 10 Inchworms 10 Good Mornings (empty barbell or PVC) 10 Glute Bridges 10 Hollow Rocks Specific (11:00): 2 Rounds: 5 Slow Burpees (chest to floor, step back, then jump back) 5 Jumping Squats With an empty barbell: 8 Romanian Deadlifts 5 Deadlifts (lats tight, bar close to the shins) Build to workout weight: 5 Deadlifts at ~50% 3 Deadlifts at ~70% 3 Deadlifts at workout weight (185/125 lb or 115/75 lb) Then 2 Rounds at workout pace (rest 30 sec between): 5 Deadlifts 5 Burpees Self-check: if you can pull 9 unbroken deadlifts at workout weight with a flat back and still move smoothly through the burpees, do Rx. If your back rounds or your grip gives out before 9, scale to 115/75 lb and step-back burpees.
Coach's note: Primes the hamstrings, glutes and lower back for the 21-15-9 deadlifts and the chest, triceps and quads for the burpees. If the build to 185/125 lb felt fast and your back stayed flat, do Rx; you should finish warm, with your breathing up and your grip fresh.
Floor Show
For Time: 21-15-9 Deadlifts (185/125 lb) Burpees
Coach's note
- Stimulus
- Fast and uncomfortable, about 6-9 min. The deadlifts are light enough to move quickly, but the burpees set your time. Don't sprint the 21 deadlifts and then fall apart on the burpees.
- Muscles
- Hamstrings, glutes, back and grip on deadlifts; then chest, triceps, shoulders and quads on burpees. Your back and grip are tired when you return to the bar each round.
- Strategy
- Deadlifts 21 as 11-10, 15 as 8-7, 9 unbroken, with short rests. Burpees steady and non-stop: 21 as 3 sets of 7, keep a rhythm and don't lie on the floor. Drop the bar under control; don't bounce it.
- Scaling
- Stay in about 6-9 min. Use the scaled load (115/75 lb) with step-back burpees, or pick a deadlift you can do in 2-3 sets of 21. If burpees are slow, do step-back burpees with no jump.
Cool-Down
3:00 Easy Bike or Walk Log your score. Then: 1:00 Hamstring Stretch (each side) 1:00 Couch Stretch (each side) 1:00 Doorway Pec Stretch (each side) 1:00 Forearm Smash with a Lacrosse Ball (each arm) 1:00 Child's Pose with Arms Reaching Long
Coach's note: The deadlifts hit your hamstrings, lower back and grip, so the hamstring stretch, forearm smash and child's pose target those. The burpees loaded your quads, hip flexors and chest, which the couch stretch and doorway pec stretch address.
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