"Grunt Work" - Week 9.
Today is a slight back-off day on volume. After "Murph" yesterday, we plan on challenging ourselves on the deadlifts today, but we are purposefully looking to stay off the shoulders.
Alternating On the Minute x 10:
Minute 1 - 15/12 Calorie Row
Minute 2 - 5-4-3-2-1 Deadlifts – start at 70-73%
Purpose here is to bring a light metabolic challenge to our heavier deadlift reps. Here, we are looking to start our set of 5 reps in the area of 70-73%. Based on feel, climbing between 3-5% per round is a great place to be.
50 Sit-Ups, 25 Cal Bike 10 Deadlifts
40 Sit-Ups, 20 Cal Bike, 8 Deadlifts
30 Sit-Ups, 15 Cal Bike, 6 Deadlifts
20 Sit-Ups, 10 Cal Bike, 4 Deadlifts
10 Sit-Ups, 5 Cal Bike, 2 Deadlifts
*Rx Barbell – 275/185
If completing on a rower today in lieu of a biking complete as 25/20/15/10/5 calories. For simplicity so that we aren't looking towards the white board each round, male and female calories will be the same today.
Stimulus today on the barbell calls for a heavier load, but one that we could cycle readily. A loading that we are very confident we could complete 15+ repetitions unbroken, when completely fresh. What this looks like in the workout, is every set completed with at most, a single break. And more so broken due to metabolic reasons, and less about absolute strength.
This is a slight back off day given “Murph” yesterday, so let’s get some heavier loading on the bar, and move well today.