NOTES ABOUT TODAY’S TRAINING

Today we are building to a 5RM touch n go conventional deadlift. We want to make sure people are dropping their hips when the bar passes the knees and maintaining spinal neutrality. For our conditioning piece – this is a tough one that is demanding from head to toe as well as on anaerobic systems. Loading needs to be LIGHT otherwise you’ll miss the boat – we are looking for hard/consistent effort around 90%.

STRENGTH

Deadlift: Build to a 5RM touch n go set in 6 sets. Rest 2:30
– Goal: Build to 80-85% of 1RM if known. You should have a plan on how to progress

CONDITIONING

“BP Benchmark #3”
3 RFT:
15 Power Cleans (95, 65)
15 Thrusters (95, 65)
– Goal: Hard effort – resting between sets to complete big sets with the barbell. This workout should feel similar to “Fran” – loading should be light/fast.

Rx+: (115, 75)
L3: (75, 55)
L2: (65, 45)
L1: (55, 35)
7:00 Time Cap

EXTRA CREDIT

Reverse Hyper: 4 x 25 @50% of Back Squat. Rest 90s.
OR
Banded Pull-throughs: 4 x 15. Rest 60s.