7 DB Suitcase Deadlifts (L)
30-sec. Suitcase Hold (L)
7 DB Suitcase Deadlifts (R)
30-sec. Suitcase Hold (R)
Load: 50/35 lb.
Today we have are doubling up on pulling and hinging from the hip—one from the ground with the Deadlift, and the other from overhead with the Toes-to-Bar. Including the holds, all movements also rely heavily on the midline. We have split the left and right side up for the Deadlifts, with a little break in between to perform the Toes-to-Bars. You will then go straight into the left side again after you have done the right side, so no break there.
We want the sets to be relatively short so you can perform everything unbroken and fairly quickly (hence the rep scheme). The loading is intended to feel light to moderate.
The holds are cumulative—you’ll need to hold for 30 sec. total each effort. If for some reason you break, you need to keep track of the time, and start back up again when you pick up the weight.
We want the whole dumbbell to touch the ground for the Deadlifts, but if you are unable to get into a safe position, have them touch one head only (this would be considered a scale).
We want you to get as close to unbroken on the toes to bars as possible, so if that’s not happening for you, consider a scaling option. Shoot for finishing in under 15 minutes.