Strength
Deadlift @ 11X1
- x 5-6 x 4 sets @ RPE 7.5
Notes
Today’s strength is deadlifts. Each rep will be performed with a :01 pause at lockout, :01 negative, and :01 pause on the ground between reps. You will perform 4 working sets of 5-6 reps at the same weight. Today’s weight should be an RPE 7.5. This means that when you finish your first working set, you should feel like you could have a completed a few more reps. Aim to use about 5% more weight than last week, if possible.
Conditioning
27-21-15-9 reps of:
- Calories
- Box Jump Overs
- Calories
- Toes to Bar
18:00 time cap
Notes
Today’s workout is 4 rounds of a descending rep scheme of calories, box jump overs, more calories, and toes to bar. Your score is the time to complete the prescribed work or the number of reps completed under the 18-minute time cap.
The calories should not take longer than 1:45, 1:15, :45, and :30 each round. You may adjust the rep scheme to 21-15-9-3, if needed.
The box jump overs should be done with a height that allows you to move consistently and jump without hesitation throughout the workout. Step down each rep.
The toes to bar should not take longer than 1:30, 1:15, 1:00, and :45 each round. Adjust the number of reps or substitute knee raises or sit ups.