Strength
Deadlift @ 10X1
- x 6 x 3 sets
Notes
Today’s strength is deadlifts. You will perform 3 sets of 6 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 8.
Conditioning
5 Rounds for time:
- 15-20 Calories
- 10 Box Jump Overs (clear box)
- 20 Single Arm Hang Clean and Jerks
20-minute time cap
Notes
Today’s conditioning is 5 rounds for time of calories, box jump overs, and single arm hang clean and jerks. Your score is the time to complete 5 rounds or the number of rounds and reps completed under the 20 minute time cap.
The calories should take no longer than 1:30 each round. Adjust the number accordingly.
The box jump overs will be performed by jumping entirely over the box, not touching the top. Choose a height that will allow you to move smoothly and remain safe throughout the workout.
The single arm hang clean and jerks should be done with a light dumbbell that allows you to complete the 20 reps in 1-2 sets each time. You may switch arms whenever you want.