Skill
4 sets of 7 deadlifts
Rest 2-3 minutes between sets

Target 60-65% of your max deadlift across the board, or the same weight as last Wednesday’s 3×7 if you did it.

This week’s bump in volume is more substantial than last week’s; keep the weight in that conservative 60-65% range to leave room to grow.

Workout of the Day
AMRAP in 12 minutes:
3-6-9-12-15-18-21… etc
Box jump
Kettlebell swing

Grab a kettlebell that you’re comfortable swinging for sets of about 10 in a workout context; it should be very slightly on the lighter side today so that you can keep your pace up and avoid too much of a fatigued back after the deadlifts. Keep everything moving steadily, and transition quickly if you’re trying to pick up the speed.

standard: 20/12 inch box, 16/12 kg kb
rx: 24/20 inch box, 24/16 kg kb
sport: 24/20 inch box, 32/24 kg kb
metcon: 3×3:20 on, 0:40 off