Strength
Deadlift with :02 pause at 1″ off ground
- x 5 x 4 sets @ RPE 7
Notes
Today’s strength is deadlifts with a :02 pause when the plates are 1″ off the ground. Take 4-6 warm up sets to build to a weight that feels like a 7/10 difficulty. Then you will complete 4 sets of 5 reps all at that same weight.
Before each rep begins you will pull yourself in tight and eliminate any slack from the system, then smoothly pull the bar up 1″, pause for :02, then finish the lift.
Conditioning
2 minutes to complete:
- 6 Shuttle Run
- 15-18 Calories
Rest 1 min/Reset
*Calories Start at 15-18, increase 1 or 2 calories every set. Continue until you cannot complete the prescribed number of calories in the 2-minute window.
Notes
Today’s workout is 2-minute intervals of shuttle runs and calories with 1-minute rest between intervals. In 2-minutes you will complete 6 shuttle runs and the prescribed number of calories. The first round you will complete 15-18 calories. You will then add 1 or 2 calories each round. Once you can no longer complete the prescribed number of calories in the 2-minute window, the workout is over. Your score is the number of rounds and the extra reps completed.
1 rep of the shuttle run is 25ft down, 25ft back. The shuttle runs should not take longer than 1-minute to complete. Adjust the number of runs to stay within the 1-minute window.
If the 15-18 calories takes less than 1:00 to complete, add 2 calories every round. If it takes more than :30 to complete, add 1 calorie every round.
There is a 6 round cap. If you finish 6 rounds, the tie breaker is the time it took to complete the 6th round.