Strength
Deadlift
- Build to a heavy single.
Notes
It is the end of our deadlift cycle. Today you will build to a heavy single. As always, positions are paramount. Be sure to maintain a neutral spine and a vertical bar path that keeps the bar close to the body. Pay attention to speed with which you lift each rep. If you finish the rep smoothly with no struggle, make a bigger jump. As the bar speed slows, be sure to make smaller jumps.
Conditioning
Tabata (8 rounds of :20 on / :10 off)
- Kettlebell Swings
- Box Jump Overs
- Calories
Notes
Today’s workout is a tabata of 3 different exercises. You will complete 8 rounds of :20 of work with :10 rest of kettlebell swings, then 8 rounds of box jump overs, then 8 rounds of calorie bike or row. Keep track of the total number of reps from each exercise. Your score is the sum of those 3 numbers.
Choose a light kettlebell so that you can hold on for the whole :20 throughout the workout. The rest intervals are very short, so it gets difficult quickly.
Choose a box height that allows you to maintain a steady pace throughout the 8 rounds. Step down from the box each rep.
Keep your monitor rolling through the 8 rounds. You’ll get some roll over calories. We’ll allow it this time to keep the logistics simple. Your score here is the number the monitor reads at the end of the 8 rounds. Try to maintain a hard, but steady pace throughout.