Strength
Deadlift @ 11X1
- x 5-6 x 4 sets @ RPE 8.5-9
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 8.5-9. This means that when you finish your first working set, you should feel like you could have completed about 1 more rep. Aim to use about 5% more weight than last week, if possible.
Conditioning
Complete as many rounds as possible in 15:00:
- 80 Wall Balls
- 45-60 Calories
- 40 Dumbbell Snatch
- 20 Toes to Bar
Notes
Today’s workout is 15-minutes of wall balls, calories, dumbbell snatch, and toes to bar. Your score is the number of rounds and reps completed in 15-minutes.
The wall balls should take no longer than 4-minutes. You should be able to maintain sets of 10 with a quick break.
The calories should also take no longer than 4-minutes. Adjust the target number accordingly.
The dumbbell should be light. Choose a weight that allows you to complete the 40 reps in 3-4 sets.
The toes to bar should be completed in no more than 4 sets. Adjust the number of reps or substitute knee raises or sit ups.