Lift Off

04/02/26

Equipment: DBs or Bar, Jump Rope

Warm Up:

Jog

Tabata 4

Light Bar Deadlifts

Light DBs Push Press

Workout:

For time:

3 rounds of:

100 Jump Rope

10 deadlifts, weight 1 (lightest)

2 rounds of:

100 Jump Rope

10 deadlifts, weight 2

1 round of:

100 Jump Rope

10 deadlifts, weight 3 (heaviest)

Time cap: 15 minutes

♀ 55, 85, 105 lb

Advanced ♀ 105, 125, 155 lb 

Workout 2

Push press 3-2-2-1-1-1 reps

Stimulus and Strategy:
Today's heavy day focuses on building strength overhead. Compare to your last heavy push press and use it to help gauge the loads you pick today. Build to a challenging single push press over the course of 6 sets, starting with a set of 3, then 2 sets of 2, and finally, 3 singles, building in load. Start at around 75% or more of your 1-rep max for the set of 3, and try for a PR on the second or third single, if you’re feeling good with sound mechanics.

Beginner option:
Push press 3-3-3-3-3-3 reps

No Press option:

EMOM 8 

8 reps Any Lift