Strength
Deadlift with :02 pause at 1″ off ground.
- x 2 x 4 sets @ RPE 7
Notes
Today’s strength is deadlifts with a :02 pause when the plates are 1″ off the ground. Take 4-6 warm up sets to build to a weight that feels like a 7/10 difficulty. Then you will complete 4 sets of 2 reps all at that same weight.
Before each rep begins you will pull yourself in tight and eliminate any slack from the system, then smoothly pull the bar up 1″, pause for :02, then finish the lift.
Conditioning
For Time:
- 40-50 Calories
Then complete 4 rounds of:
- 9 Overhead Squats
- 12 Toes to Bar
Then…..
- 40-50 Calories
14:00 time cap
Notes
Today’s workout is 4 rounds of overhead squats and toes to bar with a calorie buy-in and cash-out. Your score is the time to complete the prescribed work or the number of reps completed under the 14-minute time cap.
The calories should take no more than 3-minutes to complete on either end of the workout. Adjust the target number accordingly.
The overhead squats should be a moderate weight. That goal should be to complete the 9 reps in 1 relatively challenging set each time.
The toes to bar should take no more than 1-minute to complete each round. Adjust the number of reps or substitute knee raises or sit ups, as needed.