Strength
Deadlift @ 20X1
4 sets of 8-10 reps with :90 of active rest between sets
Notes
Today’s strength is deadlifts. You will complete 4 working sets of 8-10 reps. Every rep will be performed touch-and-go style. This means you will have a :02 negative, a light tap against the ground before exploding up, and :01 pause at lockout. You will use the same weight for all working sets. The goal is to complete 10 reps at the prescribed tempo for all 4 working sets. If you accomplish that, the following week you will use a slightly heavier weight. Here is an example of how this could look in practice:
Week 1: 100×10, 100×10, 100×10, 100×9
Week 2: 100×10, 100×10, 100×10, 100×10
Week 3: 105×10, 105×10, 105×10, 105×10
Week 4: 110×9, 110×9, 110×9, 110×9
Etc…
The time between sets will also be controlled. We will take :90 seconds of active rest between sets. To make the rest active, simply walk around the room or bike at an easy pace for :90 seconds until it is time for you to lift again. If you are partnered with someone using a different weight, you can count the time it takes to change weights toward your active rest.
Conditioning
4 rounds for time
12 burpee box jump overs
16 DB snatch
15-20 calories
Rest 1:00 between rounds
*15:00 cap*
Notes
Today’s workout is four intervals of burpee box jump overs, DB snatch, and calories. You will rest 1 minute between rounds. Your score will be the total time it takes to complete the rounds, including the 1 minute rest.
The burpee box jump overs should take no longer than 1:15. You may decrease to 9-10 reps if you think that pace is too aggressive.
The DB snatch should be unbroken throughout the four rounds, so choose a light weight.
The calories should be completed in 1:30 or less. You may adjust the calories as necessary.