Strength
Deadlift
- x 8 x 3 @ RPE 7
Notes
Today is deadlift day. You will take 4-6 warm up sets to build to a weight that you can manage for 3 sets of 8. The first set should leave you feeling like you could have done a few more reps. Use that weight for all 3 sets and take 2-3 minutes rest between sets. Aim to use about 3-5% more weight than last week.
Each rep should be performed with a :01 pause at lockout, controlled lower, and very light tap on the ground between reps.
Conditioning
Every 6:00 for 3 rounds:
- 8 Sandbag over the Shoulder
- 12 Burpee Box Jump Overs
- 12-15 Calories
4:00 time cap each round
Notes
Today’s workout is 3 rounds of sandbag cleans, burpee box jump overs, and calories. Your score is the sum total time from all 3 rounds.
Use a heavy sandbag, but be sure to complete the 8 reps in no more than 1:30.
The burpees should also take no longer than 1:30. Adjust the number of reps and/or box height as needed.
The calories should not take longer than 1:00. Adjust the target number accordingly.
In a big class, we will be running heats so that everyone has access to the sandbag weight they need. A new heat will begin every 2:00, which should give enough separation, so that there is no bottleneck on any piece of equipment.