DeadLift: After 2 or 3 warm-up sets,
perform 5 reps at 65% TM, 5 reps at 75% TM, 5+ reps at 85% TM. 3 min rest
between working sets. The last set is for max unbroken reps. Record
final weight and reps.
* Increase your max from last
cycle. Read the FAQ at the bottom of the 6/23 post to determine how
* If you chose to end the Summer of
Strength programming after the last cycle, I recommend working on cleans.
WOD - 21 Minute EMOM. Continue to cycle through for a total of 21
First minute: 5 Deadlifts (275/185)
Second minute: 10 Box jumps (30/24 – higher than usual). Jump up, you may step down.
Third Minute: 20 Sit-ups
Focus on perfect form. If you fall behind, continue to switch on the
minute and get as many reps as you can.
For scoring, give yourself a “yes” if you kept up with the clock and a
“no” if you did not. Your goal is to get
a yes…scale the weight/height if appropriate!