Workout of the Day
For Time:
550m Run
40 Deadlifts (225/155lb)
1100m Run
40 Box Jump Overs (24/20″)
Notes
Deadlift: Moderate load, 55-65% of 1RM is a good guide. Break strategically to maintain high quality touch and go reps.
Box Jump Overs: Athletes may face any direction to jump, but must step down on the other side. If needed, scale to a height you are comfortable jumping to at a rate of at least 10 reps per minute. Scale further by stepping over the box (both feet touch on top but full hip and knee extension not required).
Run: 1 mile total. Go faster than you want to. If needed, scale to 400m/800m.
CASH OUT
3 Rounds
30 sec each Single Arm Tall Plank
10-15 ea Single Leg Calf Raise @ 2020 tempo
Notes
If 15 reps on the calf raise is no issue on the tempo to full range of motion, add a DB in one hand.
Programming Template: Week 8/8
Afternoon gym vibes
Alan Thrall talks deadlifts
This is a great 8:00 video by strength coach Alan Thrall talking about some basic pointers on your deadlift set up and technique.
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