Strength
Deadlift
- Build to a heavy set of 4 @ 41X1
- Drop 15% and do 2 sets of 4 at 20X1
Notes
Today’s strength is deadlifts. You will begin by building to a challenging set of 4 reps with a tempo restriction. That tempo requires each rep to have a :01 pause at lockout, :04 negative, and :01 pause on the ground between reps. Once you have found your heavy set of 4, you will take 15% off the bar and perform 2 more sets of 4, this time with a slightly faster tempo. These reps will have a :01 pause at lockout, :02 negative, no pause between reps.
Pay close attention to the tempo as you build in weight. If you cannot maintain that slow descent with good positions, you have gone too heavy. It should take around 5-7 sets to build from the empty bar to your heavy set of 4.
Conditioning
Every 4:00 for 5 rounds:
- 10-15 Calories
- 20m Dumbbell Front Rack Walking Lunge
- 3 Wall Walks
Notes
Today’s conditioning is 5 rounds of calories, lunges, and wall walks. You will begin a new round at the top of every 4-minutes. Your score is the sum total time from all 5 rounds.
The calories should be completed in no longer than 1-minute. Adjust the number accordingly.
The lunges should be done with a light-moderate weight that allows you to complete the 20m unbroken each round.
The wall walks should take no longer than :45 to complete. Adjust the target height or the number of reps as needed.