Friday, march 22
Weightlifting:
Deadlift 1x4 at 80% 1RM
Deadlift 1x3 at 82% 1RM
Deadlift 1x3 at 85% 1RM
Deadlift 1x2 at 87% 1RM
Deadlift 1x2 at 90% 1RM
Athlete Instructions
Extra Details
Complete sets every 3 mins.
21-15-9 reps, for time of:
Clean, 135/95 lbs
Ring Dip
Athlete Instructions
Time Domain: 7:00-11:00 minutes
Time Cap: 15:00 minutes
Athlete Notes
Primary Objective: Complete the workout in sub 10:00 minutes
Secondary Objective: Keep the Squat Clean reps to under 5 seconds per rep. This would mean that we are completing the round of 21 reps in under 1:45. This will keep us progressing and in the time domain we are looking for.
RPE: 9/10 *Benchmark Test
Stimulus: Anaerobic / Muscular Stamina