Strength
Deadlift @ 11X1
- x 3-4 x 5 sets
Notes
Today’s strength is deadlift. You will complete 5 working sets of 3-4 reps. Each rep will be performed with a :01 negative, :01 pause in and the bottom and :02 pause between reps. The rep scheme won’t change throughout the month, but you’ll have the opportunity to increase weight across weeks depending on the amount of reps you hit. This means that if you hit 4 reps on all 5 working sets, you can increase weight the next week and start the process over again. If you have to stop at 3 reps on any of your working sets, you will repeat the same weight the following week, and continue to do so until you achieve 5 sets of 4 reps. Here is an example of how this could look in practice:
Week 1: 100×4, 100×4, 100×4, 100×3, 100×3
Week 2: 100×4, 100×4, 100×4, 100×4, 100×3
Week 3: 100×4, 100×4, 100×4, 100×4, 100×4
Week 4: 105×5, 105×5, 105×4, 105×4, 105×3
Etc…
Conditioning
Complete as many rounds as possible in 12:00:
- 30 Double Unders
- 2* Dumbbell Box Step Overs
- 2* Dumbbell Snatches
*Add 2 reps every round
Notes
Today;s workout is 12-minutes of double unders, step overs, and snatches. You will start by completing 30 double unders, 2 step overs and 2 snatches. The next round you will complete 30 double unders, 4 step overs, and 4 snatches. You will continue to add 2 reps to the step overs and snatches each round. Your score is the total number of reps completed.
The double unders should take no longer than :20. Adjust the number of reps or substitute single unders.
The dumbbell weight should be dictated by which ever movement you find more challenging. It should be light and allow you to go unbroken through the round of 14.