Strength
4 Sets not for time
- 4 Deadlifts @ 30X1
- 15 V-Ups
Notes
Today’s strength is tempo deadlifts and v-ups. You will alternate between the two for 4 working sets.
Each rep of the deadlift is performed with a :03 descent, light tap on the ground, and :01 pause at extension. Choose a weight that feels like a 6-7/10 difficulty. After you finish your first working set, you should feel like you could have completed a few more reps at that tempo. Use that weight for all four working sets. If you were here for last week’s sets of 6, you might use about 5-10% more weight this week.
The v-ups should be performed without a break. Substitute tuck ups if needed to maintain unbroken sets.
Conditioning
Every 4:00 for 5 rounds
- 20/15 Calories
- 10 Box Jump Overs (clear box)
- 3 Power Cleans
Notes
Today’s conditioning is 5 rounds of calories, box jump overs, and power cleans. You will complete a new round every 4:00. Your score will be your slowest round.
The calories should take no longer than 1:15 to complete each round. Adjust the number accordingly. If you do not have a machine, run 200m.
The box jump overs are done by jumping completely over the box, not landing on top. Choose something that you feel safe jumping over every time, no matter how tired you are.
The power cleans should be done at a challenging weight. If you are using a barbell, they should be singles at a pace of about a rep every :05-10. If you do not have anything heavy available, increase the number of reps.