TUESDAY
| Strength
5 sets for load 3 Deadlift (no touch and go, no belts) Increase across sets
*Perform a new set every 3:00
Treat the deadlifts as a deadstop. This will likely decrease your normal 5×3 by 5-10% as you must reset tension on each lift. Trust the process and don’t use a belt, your midline will appreciate you in the long run. |
| WOD
Chipper for time: 80/70 calorie row 60 burpees 40 power cleans 60/40kg 20 toes to bar
18 min cap
Active: 70/60 calorie row 50 burpees 30 power cleans 55/35kg 20 toes to bar
Lifestyle: 70/60 calorie row 50 burpees 30 power cleans 40/30kg 20 toes to bar
Nice long chipper, the burpees and power cleans are where your consistency will be rewarded. Do not go out too hot on the row, leave something in the tank for those 40 cleans. Expect this to be 15-17 minutes of work and approach it with that in mind so that you don’t end up resting too much on the power cleans. |