Strength
Deadlift
- Build to a heavy set of 2 @ RPE 9.
- Drop 15% and do 2 sets of 1.
Notes
Today’s strength is deadlifts. You will begin by building up to a heavy set of 2 reps. Stop when you get to a weight that feels like a 9/10 difficulty. After finding the heavy set of 2, take 15% off the bar and do 2 sets of 1 rep. 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
For time:
- 12-9-6 Power Cleans
- 9-6-3 Bar Muscle Ups (or 12-9-6 pull ups)
At 10:00, complete for time:
- 9-6-3 Power Cleans
- 12-9-6 Burpees over the Bar
Notes
Today’s workout is 2 couplets. At “3,2,1,go…” you will complete 12-9-6 power cleans and 9-6-3 bar muscle ups (or 12-9-6 pull ups). You will then rest until the 10-minute mark where you will complete 9-6-3 power cleans and 12-9-6 burpees over the bar.
The power clean weight during the first couplet should be moderate. Aim to complete quick singles. The weight during the second couplet should be slightly heavier. One rep every :06 would be a good pace.
If you cannot complete the gymnastics in 2 sets each round, adjust the rep scheme. You may substitute any pull up variation.
If you cannot maintain a pace of at least 12 burpees per minute, consider adjusting the rep scheme to 9-6-3. They should be done relatively quickly.