Strength
Deadlift
4 sets of 8-10 reps with :90 of active rest 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
7 sets
10-12 calories
12 wall balls
Rest :30 between sets
*14 minute cap*
Notes
Today’s workout is seven intervals of calories and wall balls. When the clock starts, you will complete your calories and wall balls then rest 30 seconds before beginning your next interval. You will keep track of your own rest. Your score will be the total time it takes you to complete the seven sets, including the rest. If you don’t finish by the 14 minute time cap, your score will be the number of rounds and reps you completed.
The calories should take no longer than :45. Adjust the amount if necessary.
The wall balls should be done at a weight that allows you to go unbroken throughout the seven intervals.
The goal is to keep a consistent pace on your machine, transitions, and wall ball cycle speed.