Strength
Deadlift with :02 pause @ 1″ off ground
- x 3 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 3 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
Every 4min for 4 rounds:
- 6 Sandbag to Shoulder
- 6 Shuttle Runs
- 12-15 Calories
Notes
Today’s workout is 4 rounds of sandbag cleans, shuttle runs, and calories. You will start a new round every 4-minutes. Your score is the total time from all rounds.
The sandbag to the shoulder should take no longer than :40. It should be a moderate weight.
One shuttle run is 25ft down, 25ft back. If 6 takes longer than :45, adjust the number of runs.
The calories should take no longer than 1-minute. Adjust the target number accordingly.
In the case that we need to share sandbags, we will start a new heat every minute.