Strength
Deadlift
- Build to a heavy set of 3 @ 41X1
- Drop 15% and do 2 sets of 3 @ 20X1
Notes
Today’s strength is deadlifts. You will begin by building to a challenging set of 3 reps with a tempo restriction. That tempo requires each rep to have a :01 pause at lockout, :04 negative, and :01 pause on the ground between reps. Once you have found your heavy set of 3, you will take 15% off the bar and perform 2 more sets of 3, this time with a slightly faster tempo. These reps will have a :01 pause at lockout, :02 negative, no pause between reps.
Pay close attention to the tempo as you build in weight. If you cannot maintain that slow descent with good positions, you have gone too heavy. It should take around 5-7 sets to build from the empty bar to your heavy set of 3.
Conditioning
Complete as many rounds as possible in 11:00:
- 9 Box Jump step down
- 7 Power Cleans
- 5 Pull Ups
Notes
Today’s conditioning is 11-minutes of box jumps, power cleans, and pull ups. Your score is the total number of rounds and reps completed in the 11-minutes.
The box jumps should be at a height that allows you to maintain a steady pace and stay safe on each jump throughout the workout.
The power cleans should be a light-moderate weight. Quick singles or small touch and go sets would be a good strategy.
The pull ups should remain unbroken throughout the workout. You may substitute jumping pull ups, banded pull ups, or ring rows.