Strength
Deadlift
- Build to a heavy set of 2 @ 41X1
- Drop 15% and do 2 sets of 4 @ 20X1
Notes
Today’s strength is deadlifts. You will begin by building to a challenging set of 2 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 2, 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 2.
Conditioning
2 Rounds for time
- 100 Double Unders
- 30 Toes to Bar
- 30 Dumbbell Snatch
12:00 time cap
Notes
Today’s conditioning is a triplet of double unders, toes to bar, and dumbbell snatches. Your score is the time to complete 2 rounds or the number of rounds and reps completed under the time cap.
The double unders should take no longer than 1:30 to complete. 100 unbroken double unders takes about 1-minute. So, it is ok if you trip a few times. You may substitute single unders or adjust the number of reps if needed.
The toes to bar should take no more than 2-minutes to complete each round. Stick with small sets with quick breaks here. Adjust the number of reps or substitute knee raises or sit ups.
The dumbbell snatch should be moderate-heavy. 60 reps is relatively low volume compared to what we have done in the past. So you can challenge yourself a bit here.