Strength
4 Sets
- 3 Deadlifts @ 30X1
- :40 Side Plank per side
Notes
Today’s strength is tempo deadlifts and side planks. You will alternate between the two for 4 working sets.
Each rep of the deadlift is performed with a :03 descent, light tap on the ground, and :01 pause at extension. Choose a weight that feels like a 6-7/10 difficulty. After you finish your first working set, you should feel like you could have completed a few more reps at that tempo. Use that weight for all four working sets. If you were here for last week’s sets of 4, you might use about 5% more weight this week.
If balance is difficult during the side planks, spread your feet.
Conditioning
3 Rounds each for time
- 20 Front Rack Lunge Steps
- 300m Run
- 15 Clean and Jerks
Rest 2:00 between rounds
5:00 time cap per set
Notes
Today’s conditioning is 3 rounds of lunges, running, and clean and jerks. Your score will be the slowest of your 3 rounds.
The lunges should be completed unbroken. Whether you are using a barbell, dumbbells, or kettlebells, keep them in the front rack.
The run should take no longer than 1:30 to complete. Adjust the distance accordingly.
The clean and jerks should be done with a weight that allows you to complete the 15 reps in no longer than 1:30. If you are using a barbell, this may mean quick singles or small sets. If you are using dumbbells or kettlebells, try not to break it up into more than 2-3 sets.