Strength
Deadlift: 3-4 sets of 4-6 reps @ 11×1 tempo
In between, perform 8-10 wall angels
Notes
Perform all working sets at the same weight. Aim for 6 reps on each set. If you are able to achieve that this week, you may increase the weight next week. If you stop short of 6 reps on any working set, repeat the same weight next week and try for sets of 6 across.
11×1 means these will be deadstop reps where you will ensure you have created tension by pulling the slack out of the bar at the bottom of each rep. Dropping the bar from lockout will be considered a no rep. However, you do not need to slow the tempo down on the descent. Simply let gravity do the work while you maintain proper posture and a full grip on the bar.
Conditioning
AMRAP 14
35-40 calories
20 DB reverse lunges
15 DB hang c&j
300 m run
Notes
The workout today is an AMRAP of calories, dumbbell reverse lunges, dumbbell hang clean & jerks, and running. Your score is the rounds and reps completed in the 14 minutes.
The calories should not take longer than 2:15. If you think this is an aggressive pace, you decrease the calories to 30-35.
You will use the same weight for the lunges and hang clean and jerks. Choose your weight based on which movement will limit you the most. The weight should be light-moderate you should aim to complete the lunges unbroken, and the hang clean and jerks in 1-2 sets.
The run should be done in no longer than 1:45. You may decrease the run to 150 m if this pace sounds aggressive.