General Prep:
2 Sets: For Quality
1:00 Row
10 Alternating Box Step-Ups
8 Romanian Deadlifts
6 Tall Muscle Cleans
6 Strict Press
Specific Prep:
10 Deadlifts @ Light Load
5 Box Jumps
5 Deadlifts @ Moderate Load
3 Seated Box Jumps to Higher Box
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Then Build to Working Weights and Height
Strength
Every 1:30 x 8 Sets
3 Deadlifts @ 70-75%
+ 3-5 Seated Box Jump to High Box
% of 1RM Deadlift
Look to complete the lift @ 20x1 Tempo
We are looking to create a little contrast here between the absolute strength work and the seated box jump to high box. The goal here is to hit the Deadlift @ 20x1 Tempo and then focus on being dynamic and explosive for the Box.
We are creating a range for the Box Jumps today in order allow for those going for more height on the Box Jumps to target 3 high box jumps and those just working on form and more control to target 5 box jumps at a lower height.
Conditioning
"DT"
5 Rounds for Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Level 1. 70/45kg
Level 2. 60/40
Level 3. 50/35
Level 4. 40/30
Coaching Notes, Strategy, and Goals
Goal: 6-9 minutes
Time Cap: 12 minutes
Stimulus: Barbell Cycling / Anaerobic Power
RPE: 9/10
Primary Objective: Keep each movement to only 1 break or less during each set. This means breaking the Deadlifts, Hang Power Cleans, and Push Jerks to 2 sets or less across the board.
Secondary Objective: Complete the workout in under 10 minutes (2 min / round).
Workout Strategy:
This is a high capacity workout that requires efficiency on the barbell. We are looking for consistency and smooth cycling technique to keep movement economy high to reduce fatigue towards the later rounds of this workout. We should look to break the deadlifts at 11 reps, then pick up the barbell for 8 hang power cleans. Before pulling the bar back to the hips for the last hang power clean before tackling all 6 push jerks unbroken. This style and flow to each set should allow for consistency and speed round to round.
