April 28, 2022

Thursday, April 28:

Strength:

Every 2:30 for 10 mins: Sumo Deadlift

8 Sumo Deadlifts, pick load

Every 2:30 for 10 mins.

Tempo- 31X1

55-60% 1RM

The goal here is to still hit some volume on the deadlifts, but overall it should be more therapeutic in nature rather than trying to build absolute strength. The 1 count at the bottom is meant to create a dead stop.

Grand Theft Auto"

15-12-9-12-9-6: Power Cleans and Box Jump Overs

15-12-9-12-9-6 reps, for time of:

Power Clean, 135/95 lbs

Box Jump Over, 24/20 in

Time domain: 8-11 mins

Time cap: 15 mins

This workout might steal your lunch. The focus here to hit some sets of touch-and-go power cleans, ideally in the range of 5-10 reps at a time while still moving fast and keeping things tight on the box jump overs. That second set of 12 is really where the workout will hit, so pace well and pick it up on the final 2 sets today.

L2: 95/65

L1: 75/55, Step overs