Strength
Deadlift with :02 pause at 1″ off ground
- x 1 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 1 rep 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
4 Rounds for time:
- 5 Power Cleans
- 10 Pull Ups
- 20 Dumbbell Front Rack Reverse Lunges
16:00 time cap
Notes
Today’s workout is 4 rounds of power cleans, pull ups, and lunges. Your score is the time to complete 4 rounds or the number of rounds and reps completed under the 16-minute time cap.
The power cleans should be a heavy weight. One rep every :08-10 would be a good pace.
The pull ups should be completed in 1-2 sets each round. Adjust the number of reps or substitute jumping pull ups, ring rows or banded pull ups.
The dumbbells should be light and allow you to complete the 20 lunges in 1-2 sets each round. You must keep your hands around the handles when holding the dumbbells at the front rack.