Strength
Deadlift @ 20X1
- x 3 x 5 sets
Notes
Today’s strength is deadlifts. You will perform 5 sets of 3 reps, all at the same weight across. Take 4-6 warm up sets to build to a weight that feels likes a 7/10 difficulty. Use that weight for all 5 sets. If you were here for last week’s deadlifts, aim to use 5-10% more weight this week.
Every rep will be performed with a :02 lower and :01 pause at lockout. The goal is to tap the ground as softly as possible between reps.
Conditioning
Every 2:00 for 6 rounds:
- 5 Box Jumps
- 10 Russian Kettlebell Swings
- 5 Box Jumps
- 5-7 Calories
Notes
Today’s conditioning is 6 rounds of box jumps, kettlebell swings, and calories. You will complete one round at the top of every 2-minutes. Your score is the slowest time out of all 6 rounds.
The box jumps should be done to a height that you will remain safe throughout, even when your legs are tired. But because it is only 5 at a time, see if you can go slightly higher than you are used to, as long as you remain safe.
The kettlebell swings should be done in 1 set. Choose a challenging weight as you are only doing 10 at a time.
The calories should take around :20-30 to complete. Adjust the number accordingly.