Strength
Deadlift
- x 2 x 3 sets @ RPE 7
Notes
Today is deadlift day. You will take 4-6 warm up sets to build to a weight that you can manage for 3 sets of 2. The first set should leave you feeling like you could have done a few more reps. Use that weight for all 3 sets and take 2-3 minutes rest between sets. Aim to use about 3-5% more weight than last week.
Each rep should be performed with a :01 pause at lockout, controlled lower, and very light tap on the ground between reps.
Conditioning
3 Sets
Complete as many rounds as possible in 3:00:
- 10 Pull Ups
- 18 Alternating Single Arm Dumbbell Hang Clean and Jerks
- 50ft Single Arm Overhead Walking Lunge
Rest 3:00
Notes
Today’s workout is 3 sets of 3-minutes of work with 3-minutes of rest. Your score is the sum total number of rounds and reps from each set.
The pull ups should be completed in 1-2 sets each round. Adjust the number of reps or substitute jumping pull ups, banded pull ups, or ring rows.
Choose a light dumbbell that allows you to complete the 18 hang clean and jerks in 1 set, then go right into the overhead walking lunge. Be sure to touch the knee down softly each step. Switch which arm is holding the dumbbell overhead at 25ft.