friday, july 21

Strength:

1x [ 2 Deadlifts + 2 Deadlifts + 1 Deadlift ], 85% 1RM

1x [ 2 Deadlifts + 2 Deadlifts + 1 Deadlift ], 85% 1RM

1x [ 1 Deadlift + 1 Deadlift + 1 Deadlift ], 90% 1RM

1x [ 1 Deadlift + 1 Deadlift + 1 Deadlift ], 90% 1RM

Rest as needed between sets.

Athlete Notes

Today, we are tackling some cluster style sets on the Deadlift with the emphasis on hitting some heavy doubles and singles with short rest between, but long rest between the sets. The volume at heavy loads today will provide a huge stimulus for us to move towards testing our 3RM two weeks from now as that has been the focus for this cycle.

"Jailbreak”

For time:

60/45 Echo Bike Calories

30 Deadlifts, 225/155 lbs

30 Bar Muscle-ups

Athlete Instructions

Time domain: 9-13 mins Time cap: 14 mins

Athlete Notes

The goal today is to hit the echo bike at a clip that is a touch faster than 15/11 cals / min, before tackling the Deadlifts. We would like to see the Deadlifts done in under 2 mins which would give us 8 mins to complete the 30 Bar Muscle-ups

Primary Objective: Complete the Bar Muscle-ups in 7 mins or less

Secondary Objective: Complete the Echo Bike and Deadlifts in 6 mins or less

Stimulus: Pacing: Upper Body Pull + Lower Body Pull

RPE: 9/10