Strength
Deadlift @20X1
4 sets of 8-10 reps with :90 of active rest in between sets
Notes
Today’s strength is deadlifts. You will complete 4 working sets of 8-10 reps. Every rep will be performed touch-and-go style. This means you will have a :02 negative, a light tap against the ground before exploding up, and :01 pause at lockout. You will use the same weight for all working sets. The goal is to complete 10 reps at the prescribed tempo for all 4 working sets. If you accomplish that, the following week you will use a slightly heavier weight. Here is an example of how this could look in practice:
Week 1: 100×10, 100×10, 100×10, 100×9
Week 2: 100×10, 100×10, 100×10, 100×10
Week 3: 105×10, 105×10, 105×10, 105×10
Week 4: 110×9, 110×9, 110×9, 110×9
Etc…
The time between sets will also be controlled. We will take :90 seconds of active rest between sets. To make the rest active, simply walk around the room or bike at an easy pace for :90 seconds until it is time for you to lift again. If you are partnered with someone using a different weight, you can count the time it takes to change weights toward your active rest.
Conditioning
21-15-9
hang squat cleans
pull ups
*10 minute cap*
Notes
Today’s metcon is a descending ladder of hang squat cleans and pull ups. You will perform 21 hang squat cleans followed by 21 pull ups and then 15 hang squat cleans and 15 pull ups. You will finish with 9 hang squat cleans and 9 pull ups. Your score is the time it takes you to finish this couplet or the number of reps completed at the 10 minute cap.
The hang squat cleans should be done at a moderate weight so that the set of 21 and 15 can be done in no more than 3 sets. Pull ups can be modified with banded pull ups, jumping pull ups, or ring rows. You should complete the set of 21 and 15 pull ups in no more than 3-4 sets.