Strength

Deadlift @ 10X1

  • x 8 x 3 sets

Notes

Today’s strength is deadlifts. You will perform 3 sets of 8 reps and take about 2-3 minutes rest between sets. Every rep will be performed with a :01 pause at lockout, :01 smooth lower, and no pause on the ground.

Take 4-6 warm up sets to build to your working weight. Your working weight should be a 7/10 difficulty. This means that you should finish your set and feel like you could have done at least 3 more reps at that tempo. If you were here last week, aim to use about 5% more weight than last week’s sets of 10.

Conditioning

5 Rounds for time

  • 21-30 Calories
  • 9 Power Cleans
  • 45 Double Unders

20-minute time cap

Notes

Today’s conditioning is 5 rounds of calories, power cleans, and double unders. Your score is the time to complete all 5 rounds or the number of rounds and reps as possible.

The calories should take no longer than 2-minutes to complete each round. Adjust the number accordingly.

The power cleans should be a moderate weight that allows you to finish the 9 reps in about 1-minute. If you are using a barbell, quick singles would be appropriate. If you are using dumbbells or kettlebells, aim to complete the 9 reps in 1-2 sets.

The double unders should take no longer than :40 to complete. Adjust the number of reps or substitute single unders.