Strength
4 Sets
- 3 Deadlifts @ 20X1
- :45 Weighted Plank
Notes
Today’s strength is tempo deadlifts and weighted planks. You will alternate between the two for 4 working sets.
Each rep of the deadlift is performed with a :02 descent, light tap on the ground, and :01 pause at extension. Choose a weight that feels like a 7/10 difficulty. After you finish your first working set, you should feel like you could have completed a few more reps at that tempo. Use that weight for all four working sets. If you were here for last week’s sets of 3 at a slower tempo, you might use about 5% more weight this week.
Check out this video on how to set up a weighted plank. Be sure to keep you glutes, quads, and belly tight. The goal is to get rid of the arch in your lower back.
Conditioning
For time:
- 50/40 Calories
- 50 Kettlebell Swings
- 100 Double Unders
- 50 Push Ups
- 100 Double Unders
- 50 Kettlebell Swings
- 50/40 Calories
20:00 time cap
Notes
Today’s conditioning is up and back through calories, kettlebell swings, double unders, and push ups. Your score is your time to complete all of the work or the number of reps completed under the 20 minute time cap.
The calories should take no longer than 4:00 on either end. Adjust the number accordingly. If you do not have a machine, go for an 800m run.
The kettlebell swings should be light. Try to finish the sets of 50 in 2-3 quick sets.
The double unders should take no longer than 1:30 to complete each time. Adjust the number of reps or perform single unders as a substitute.
The push ups will be get difficult quickly. Start with small sets and quick breaks. It is easy to get sloppy on your push ups when there are a lot of reps, so be disciplined and stay tight. You can always elevate your hands on a bench or box if needed.