Strength
Deadlift
- Build to a set of 3 at RPE 9.
- Drop 15% and do 2 sets of 2.
Notes
Today’s strength is deadlifts. You will begin by building up to a heavy set of 3 reps. Stop when you get to a weight that feels like a 9/10 difficulty. After finding the heavy set of 3, take 15% off the bar and do 2 sets of 2 reps. There is no tempo restriction on the reps. However, you should show control by lightly tapping the ground between each rep.
Building to a RPE of 9 (9/10 difficulty) means stopping at weight that leaves you feeling like you could have done an extra rep in that set with perfect mechanics. If there is any positional breakdown, loss of tension when the bar is on the ground, or if you need to bounce the bar between reps, it is too heavy and you have gone beyond a 9/10.
Conditioning
Every 6:00 for 3 rounds:
- 50ft Dumbbell Front Rack Walking Lunge
- 9 Sandbag over the Shoulder
- 9-12 Calories
Notes
Today’s workout is 3 rounds of walking lunges, sandbag cleans, and calories. You will begin a new round every 6-minutes. Your score is the sum of all 3 round’s time.
The lunges should be done with a light-moderate weight that allows you to complete the 50ft without putting the dumbbells down. Touch the knee down softly each step.
The sandbag weight should be moderate. Aim to complete the 9 reps in less than 1:15. Be sure to have good posture as your pass the sandbag over your shoulder.
The calories should take no longer than :45. Adjust the target distance accordingly.
In a bigger class, we will run heats every 2-minutes.