Strength
Deadlift
- Build to a heavy set of 5 at RPE 9.
- Drop 15% and do 2 sets of 3.
Notes
Today’s strength is deadlifts. You will begin by building up to a heavy set of 5 reps. Stop when you get to a weight that feels like a 9/10 difficulty. After finding the heavy set of 5, take 15% off the bar and do 2 sets of 3 reps. There is no tempo restriction on the reps. However, you should show control by lightly tapping the ground between each rep.
Building to a RPE of 9 (9/10 difficulty) means stopping at weight that leaves you feeling like you could have done an extra rep in that set with perfect mechanics. If there is any positional breakdown, loss of tension when the bar is on the ground, or if you need to bounce the bar between reps, it is too heavy and you have gone beyond a 9/10.
Conditioning
4 alternating sets. Work for 2:30. Rest 1:30 between sets.
Sets 1 and 3:
- 24- 30 Calories
- Max lateral burpees over bar in remaining time
Sets 2 and 4:
- 24-30 Calories
- Max thrusters in remaining time
Notes
Today’s workout is 4 work intervals of 2:30 with a rest period of 1:30 between each. You will begin each work interval with a buy-in of 24-30 calories. In the remaining time you will complete as many burpees or thrusters as possible. Your score is the sum total number of burpees and thrusters from each round.
The calories should not take longer than 1:30 to complete. Adjust the target number accordingly.
Stay smooth on the burpees so that there is not too much deterioration in the later rounds.
Choose a light weight on the thrusters so that you can complete at least 12 reps without putting the bar down.