Strength
Deadlift @ 12X1
- x 3 x 4 sets @ RPE 7 across
Notes
We are continuing our deadlift cycle today with four sets of 3 dead-stop reps. You will perform each rep with a :01 pause at lockout, :01 lower, and :02 pause on the ground to reset between reps. All four sets should be performed at the same weight.
Take 4-6 warm up sets to a weight that feels like a 7/10 difficulty. After the first working set, you should feel like you could have performed a few more reps at the prescribed tempo. Take 2-3 minutes rest between working sets.
Conditioning
5 Rounds for time:
- 20 Single Dumbbell Farmer’s Carry Box Step Overs
- 15 Toes to Bar
15:00 time cap
Notes
Today’s workout is a simple couplet of step overs and toes to bar. Your score is the time to complete 5 rounds or the number of rounds and reps completed under the 20-minute time cap.
The box step overs should be done with a light-moderate dumbbell. You must hold the dumbbell in a farmer’s carry, but you can switch arms whenever you want. Adjust the box height and/or dumbbell weight in order to complete the 20 reps in no more than 3 sets.
The toes to bar should be done in 2-3 sets across all 5 rounds. Substitute knee raises or sit ups.