Heavy deadlifts! Along with back squat singles, not much strikes more fear in lifters’ hearts. The are just hard and they demand total commitment. Heavy lifts demand total fearlessness. A loaded barbell is like a dog, it can smell fear. You need to approach that thing with no fear whatsoever, total confidence.
Before one of CFWSC’s athletes does a max lift, I will often ask them if they are going to make the lift. Sometimes the answer is a strong affirmative “Yes”, but sometimes it is is more of a “yes?”. I look at them and query whether they are asking me or telling me. That usually results in a rousing “YES” and, after a chalk cloud high ten, the lifter makes the lift.
Attitude. Fearlessness. Confidence. It makes all the difference.
Weighted Pullup 5×5
Weighted Dips 5×5
(Superset these two movements together at a static weight.
AMRAP in 12 minutes
15 Wallball 20/14#