Strength
Deadlift @ 30X1
- 10 reps
- 8 reps
- 6 reps
- 4 reps
- 2 reps
Notes
Today’s strength is deadlifts. Every rep will be performed with a :01 pause at lockout, :03 descent, and no pause on the ground between reps. There are 5 working sets of a descending rep scheme. You will add weight across each set, but do none of the sets should be maximal effort for that number of reps. Each set should feel like a 7-8/10 difficulty.
Take 3-4 warm up sets to arrive at your first working set of 10 reps. Keep in mind, a set of 10 at this tempo is a lot of time under tension. So it should not feel heavy. If you know your 1RM, you may want to work around 50% here. Then add about 5% to each working set as the reps descend.
Conditioning
5 Rounds
In 1:15:
- 10 Russian Kettlebell Swings
- 10m Goblet Hold Walking Lunge
- Max Calorie Bike
Rest 2:30
Notes
Today’s conditioning is 5 rounds of Russian kettlebell swings, walking lunges, and biking for calories. You will 1:15 to complete 10 swings and a 10m lunge, then with the remaining time accumulate as many calories as possible. Your score is the sum total number of calories completed from each round.
The Russian kettlebell swings should be at a moderate-heavy weight that still allows you to maintain unbroken sets of 10. It does not have to be the same weight as your lunge.
The lunges should also be a moderate weight. Ensure you maintain a soft touch of the knee each step and complete the 10m unbroken.
Push the pace on the bike. You will have a 1:2 work:rest ratio, so you should be working very hard here.