TUESDAY, JUNE 6

Strength Superset

Lifting: Deadlifts and Push Press

[ 2 Deadlifts + 2 Deadlifts + 2 Deadlifts ] 4x1 at 80% 1RM

Push Press 5-5-5-5

Athlete Instructions

Complete as- Every 3 mins for 12 mins do:

2.2.2 Deadlifts, 80% 1RM

- rest 10-20 secs between clusters

5 Push Press, 75+% 1RM

Notes

We are working this as a big strength superset with the idea of hitting the deadlift cluster set, then working your way over the push press from the rack and hitting a quality 5 reps. For the cluster sets we are looking at a good set-up position and hitting a quality 2 reps then resting and hitting the next set.

"Dark Necessities"

FT: Strict Pull-ups, Deadlifts, Strict Ring Dips, and 400 m

For time:

15/10 Strict Pull-ups

20 Deadlifts, 225/155 lbs

15/10 Strict Ring Dips

Run, 400 m

15/10 Strict Pull-ups

20 Deadlifts, 225/155 lbs

15/10 Strict Ring Dips

Run, 400 m

15/10 Strict Pull-ups

20 Deadlifts, 225/155 lbs

15/10 Strict Ring Dips

Athlete Instructions

Time domain: 11-15 mins

Time cap: 17 mins

Notes

Focus: We are focused today on developing strict strength and posterior chain volume/resiliency. This combo will be sure to create a good full body muscular stamina conditioning effort. For each movement work on quality reps, full range of motion, and show control. The runs should add as a little active recovery in the middle to shake things out, while still forcing you to keep a moderate-hard pace.

Primary Objective: Complete each set of strict pull-ups, deadlifts, ring dips in sub 3 mins.

Secondary Objective: Complete each movement in 2 sets or less.

Stimulus: Upper Body Push/Pull / Posterior Chain

RPE: 7/10

Stimulus: Full Body Pump Conditioning