Strength
4 Sets
- 6 Deadlifts @ 30X1
- 6 Strict Toes to Bar
Notes
Today’s strength is deadlifts and strict toes to bar. You will alternate between the two exercises for 4 working sets, resting about one minute between each.
The deadlifts are all performed with a :03 negative, light tap with no pause on the ground, and :01 pause at full extension. Warm up to a weight that feels like a 6-7/10 difficulty. In other words, when you finish your first set, you should feel like you could have done 10+ reps at that tempo. Use this weight for all 4 working sets.
The strict toes to bar should be performed from a relaxed hang on the pull up bar. Avoid pulling down with your upper body and lift your legs, keeping them straight, until your toes touch the bar. You may adjust these by lifting your legs to a lower target or performing a strict knees to chest. If you do not have a pull up bar, perform v-ups.
Conditioning
Every 2:00 for 10 rounds:
- 6 Hang Squat Cleans
- 8 Burpees over the barbell
- 40 Double Unders
Notes
Today’s conditioning is 10 intervals of hang squat cleans, burpees, and double unders. You will start a new round every 2:00. Your score is your slowest time.
The hang squat cleans may be performed with a light barbell, dumbbells, kettlebells, or an odd object. Choose a light weight that allows you to maintain unbroken sets of 6.
The burpees should take no longer than :30 to complete. Adjust the number of reps accordingly.
The double unders should take no longer that :30 to complete. You may substitute single unders or jumping jacks, but keep the :30 time domain in mind when choosing a number of reps.