Linda
The Three Bars of Death: a barbell gauntlet scaled to your own bodyweight.
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift: 1½ × bodyweight
Bench Press: 1 × bodyweight
Clean: ¾ × bodyweight
Nicknamed the Three Bars of Death, Linda descends from ten reps down to one across three heavy barbell lifts loaded to multiples of your bodyweight. Set up three bars and move between them efficiently: the descending reps feel merciful on paper but the deadlift and clean tax your whole posterior chain. Manage your grip and your setup so the transitions don't steal your time.
- · Loads are relative to the athlete's bodyweight: Deadlift 1.5×, Bench Press 1×, Clean 0.75×
- · Deadlift: full lockout at hips and knees at the top
- · Bench Press: bar touches chest, full elbow lockout
- · Clean: bar received on the shoulders, hips and knees fully open: power or squat clean
- · Complete all reps at one bar before moving to the next each round
- · Reduce the bodyweight percentages (e.g. 1.25× / 0.75× / 0.5×)
- · Start at 8 rounds down to 1 to cap total volume
- · Use a spotter or a rack for the bench press
- · Set all three bars close together to kill dead time in transitions.
- · Break the higher rep rounds early: singles on the clean save your grip.
- · Chalk up and reset your deadlift setup every rep rather than grinding sloppy pulls.
Linda leaderboard
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