:12 Dead Hang + 8 Bar Kip Swings + 4 Strict Pull-Ups or 8-10 Ring Rows
*Dumbbells at light to moderate load, under working weights
Strength
Deadlifts
Every 2:00 x 5 Sets
4 Reps @ 65%
3 Reps @ 70%
2 Reps @ 75%
2 Reps @ 80%
2 Reps @ 80%
Extra Instructions
% of 1RM Deadlift
We are looking to tackle Deadlifts at loads that allow for us to hit some good weights, but don't overly tax volume or really high end percentages. We are just looking for enough of a stimulus to keep things hot as we lead into the testing phase. These are a touch higher than what we tackled on Monday's Back Squats as we are testing our 3RM in two weeks, not next week.
"Diego" (For Time:)
Fitness
3 Rounds for Time
15 Box Jump Overs
20m Dual DB Front Rack Walking Lunges
15 Kipping Knees
Box: 24/20''
Dumbbells: 15/12.5kg
Performance
3 Rounds for Time
18 Box Jump Overs
20m Dual DB Front Rack Walking Lunges
18 Toe to Bar
Box: 24/20''
Dumbbells: 22.5/15kg
Objectives / Stimulus / RPE / Workout Strategy
Goal: 7:00-11:00
Time Cap: 15:00
RPE: 8/10
Primary Objective: Toe to Bar in 3 Sets or Less
Secondary Objective: Consistent Pace round to round
Today, we are tackling a challenging 3 round workout that will mix a good amount of interference between movements with the grip and quads. The Box Jump Overs into the Dumbbell Walking Lunges will be a big challenge and then hanging onto the Toe to Bar sets after a challenging set of Dumbbell Front Rack Walking Lunges will tax the grip and midline. Plan to start conservatively on the Toe to Bar here even on round 1 to minimize fatigue in the later rounds and going to smaller and smaller sets.
