Strength
Deadlift @ 20X1
- x 1 x 5 sets
Notes
Today’s strength is deadlifts. You will perform 5 sets of 1 reps, all at the same weight. Take 4-6 warm up sets to build to a weight that feels likes a 7/10 difficulty. Use that weight for all 5 sets. If you were here for last week’s deadlifts, aim to use 5-10% more weight this week.
Every rep will be performed with a :02 lower and :01 pause at lockout.
Conditioning
In 12:00, complete 4 rounds of:
- 10 Back Rack Reverse Lunges
- 10 Box Jumps
- 75 Double Unders
With the remaining time complete:
- max calories on a rower or bike
Notes
Today’s conditioning is 12-minutes long and has a buy in of 4 rounds of lunges, box jumps and double unders. When you finish the four rounds, you will accumulate as many calories as possible in the remaining time. Your score is the number of calories completed.
The lunges should be at a moderate weight, but one that allows you to complete the 10 reps unbroken and maintain a soft touch of the knee each rep. If you do not have a barbell, kettlebells or dumbbells in the front rack is a good substitute.
The box jumps should be done to a height that you will remain safe throughout the workout and can perform the reps without hesitation.
The double unders should take no longer than :50 to complete. Adjust the number or substitute single unders.
The goal should be to have at least 2:00 to accumulate calories after the 4 rounds.