Strength
Deadlift
- x 10 x 3 sets @ RPE 7
Notes
Today is deadlift day. You will take 4-6 warm up sets to build to a weight that you can manage for 3 sets of 10. The first set should leave you feeling like you could have done a few more reps. Use that weight for all 3 sets and take 2-3 minutes rest between sets.
Each rep should be performed with a :01 pause at lockout, controlled lower, and very light tap on the ground between reps.
Conditioning
Every 5:00 for 4 Sets:
- 15-20 Calories
- 10 Dumbbell Power Cleans
- 20m Dumbbell Front Rack Walking Lunge
Notes
Today’s workout is 4 rounds of calories, dumbbell power cleans, and front rack walking lunges. You will complete a new round every 5-minutes. Your score is the sum total time from all 4 rounds.
The calories should take about 1-minute. Adjust the target accordingly.
The dumbbells should be a moderate weight that allows you to complete the power cleans unbroken and complete at least 10m of the lunge unbroken. Be sure to maintain a soft touch of the knee each step of the lunge.