Strength
Deadlift @ 12X1
- x 4 x 4 sets @ RPE 7
Notes
We are continuing our deadlift cycle today with four sets of 4 dead-stop reps. You will perform each rep with a :01 pause at lockout, :01 lower, and :02 pause on the ground to reset between reps. All four sets should be performed at the same weight.
Take 4-6 warm up sets to a weight that feels like a 7/10 difficulty. After the first working set, you should feel like you could have performed a few more reps at the prescribed tempo. Take 2-3 minutes rest between working sets.
Conditioning
10 Rounds for time
- 4 Dumbbell Snatch
- 20 Double Unders
- 7-10 Calories
15:00 time cap
Notes
Today’s workout is a triplet of dumbbell snatch, double unders, and calories. Your score is the time to complete 10 rounds or the number of rounds and reps completed under the 15-minute time cap.
The dumbbell should be heavy. It’s only 4 reps at a time, so challenge yourself. Try to get the 4 reps done in no more than :20.
The double unders should also take no more than :20. Adjust the number of reps or substitute single unders.
The calories should take no longer than :45. Adjust the number of reps accordingly.