Strength
Deadlift with :02 pause at 1″ off the ground
- x 4 x 4 sets @ RPE 7
Notes
Today’s strength is deadlifts with a :02 pause when the plates are 1″ off the ground. Take 4-6 warm up sets to build to a weight that feels like a 7/10 difficulty. Then you will complete 4 sets of 4 reps all at that same weight.
Before each rep begins you will pull yourself in tight and eliminate any slack from the system, then smoothly pull the bar up 1″, pause for :02, then finish the lift.
Conditioning
5 Rounds
In 2:00:
- 400m Run
- 1 Power Clean
Rest 1:30
Notes
Today’s workout is 5 rounds of running and power cleans. You have 2:00 to run 400m, then complete 1 power clean. You will have 1:30 to rest between rounds. Your score is the total weight successfully lifted across the 5 rounds. You may change your weight during the rest period.
If you cannot sustain five rounds of a 400m run in less than 1:45, adjust the distance to a 300m run. This is a difficult pace to hold on our 400m route.
Choose a heavy weight to start with, but you want to be confident that you can hit the lift when you are tired.