Strength
Deadlift
3-5 sets of 1-2 reps @ 11×1 tempo
Perform 8-10 prone shoulder flexion raises between working sets
Notes
If you have been consistent with deadlifting this cycle and were here for last week’s session then you may build across your working sets to a heavy single today.
If you have not been consistent with deadlifting this cycle or missed last week’s session then you should perform all of your working sets at the same weight and should aim for sets of 2 if possible.
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
EMOM 15
1 – 30 dubs + 5 burpees
2 – 8 DB box step ups (one DB)
3 – 12-15 calories
Notes
The metcon today is an EMOM with double unders, burpees, dumbbell box step ups, and calories.
Double unders should take no longer than :25 to complete. You may lower the number of double unders or go to singles. Burpees should be done at a smooth pace. If you think 5 will take longer than about :20, you may lower the number of burpees to 3-4.
Your dumbbell box step ups will be performed with one dumbbell. You may hold the dumbbell however you want. Choose a moderately heavy weight that still allows you to complete the reps unbroken.
Calories should take no longer than :45. You may lower the number of calories to 10-12 if this pace sounds overly aggressive.