Strength
Deadlift @ 20X1
- x 2 x 5 sets
Notes
Today’s strength is deadlifts. You will perform 5 sets of 2 reps, all at the same weight. 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
10-9-8-7-6-5-4-3-2-1 reps of:
- Single Arm Devil Press
- Box Jump Over (clear box)
15-minute time cap
Notes
Today’s conditioning is single arm devil press and box jump overs. Your score is the time to complete the 55 reps of each or the number of reps completed under the 15-minute time cap.
The devil press should be completed in 1 set each time. If you need to step back from the dumbbell in the middle of any set, it is too heavy.
The box jump overs should be completed by jumping completely over the box. Choose a height that you will remain safe throughout the workout and can complete them at a pace of at least 10/minute.