Strength
Deadlift @ 20X1
- x 8 x 5 sets @ RPE 5-6
Strength Notes
Today’s strength consists of tempo deadlifts. Each rep will be performed with an explosive concentric phase, a :01 pause at lockout, a :02 lower to the ground, and no pause on the ground between reps. Warm up to a weight that does not feel challenging, and be sure to consider the total volume here. This is a lot of time under tension so don’t be afraid to go lighter than you think you have to. You will use the same weight for all 5 sets.
Conditioning
For time:
- 400m Run
- 20 Dumbbell Box Step Ups (35/50)
- 80 Double Unders
- 40 Burpees
- 80 Double Unders
- 20 Dumbbell Box Step Ups
- 400m Run
16:00 time cap
Conditioning Notes
Today’s workout is a task priority in the form of a chipper. The runs should be done in around 2:00. Adjust the distance in order to achieve this. For the dumbbell box step ups, choose a weight that is moderately challenging, but you are still able to complete 20 reps without setting the dumbbells down. The double unders should be done in under 1:00. You may lower the reps or switch to 80 single unders to achieve this. In order to complete the work under the time cap, you should look to hold at least a 10 burpee per minute pace. You may lower the reps if you do not believe that pace is attainable. Constant movement at a decent pace is the goal here.