Strength
Deadlift @ 11X1
- x 5-6 x 4 sets @ RPE 8
Notes
Today’s strength is deadlifts. Each rep will be performed with a :01 pause at lockout, :01 negative, and :01 pause on the ground between reps. You will perform 4 working sets of 5-6 reps at the same weight. Today’s weight should be an RPE 8. This means that when you finish your first working set, you should feel like you could have completed 1-2 more reps. Aim to use about 5% more weight than last week, if possible.
Conditioning
5 Rounds
In 1:00:
- 5 Shuttle Runs
- Max Sandbag to the Shoulder
Rest 2:00
Notes
Today’s workout is 5 rounds of 1-minute of work with 2-minutes of rest. During the work interval, you will begin with 5 shuttle runs. Then, in the time remaining, complete as many sandbag to the shoulder as possible. Your score is the number of sandbag to shoulder reps completed across the 5 rounds.
One shuttle run is 25ft down, 25ft back. If 5 reps takes longer than :30, adjust the number of runs.
The sandbag should be a moderate weight that allows you to complete at a minimum 1 rep every :05.