wednesday, feb. 8

Strength:

Deadlift : 6 @ 75%, 6 @ 75%, 5 @ 82%, 5 @ 82%, 3 @ 87%, 3 @ 87%

Deadlift 1x6 at 75% 1RM

Deadlift 1x6 at 75% 1RM

Deadlift 1x5 at 82% 1RM

Deadlift 1x5 at 82% 1RM

Deadlift 1x3 at 87% 1RM

Deadlift 1x3 at 87% 1RM

Athlete Instructions

Complete sets every 2 mins for 12 mins.

Notes

These are meant to be done as touch-and-go reps with controlled descent to the floor with a light tap and then speed on the concentric

"Doin' Time"

"Death By" - Deadlifts and Chest-to-bar Pull-ups / 1:15

With a continuously running 10 min clock perform:

10 Deadlifts, 225/155 lbs + 8 Chest-to-bar Pull-ups in the first 1:15

10 Deadlifts, 225/155 lbs + 10 Chest-to-bar Pull-ups in the second 1:15

10 Deadlifts, 225/155 lbs + 12 Chest-to-bar Pull-ups in the third 1:15 ...

Continuing this until failure or completion of 8 rounds (10 Deadlifts + 22 Chest-to-bar Pull-ups).

Athlete Instructions

Goal: 4+ rounds Round cap: 8 rounds

The focus today is working smooth clean reps on the deadlifts and being able to jump up right away and hit quick sets on the chest-to-bar. We are assuming the deadlifts will be unbroken or a quick 5+5 to save the grip. For the chest-to-bar we are looking for sets of 5+ linked reps on the bar with little to no rest time before jumping right back up and hitting your next set.

Primary objective: Rep speed on both movements

Secondary objective: Complete 5 rounds

L2: 185/125, Pull-ups

L1: 40% 1RM, Jumping Pull-ups