Thursday, April 30th, 2026
Strength
Deadlifts
Every 3:00 x 4 Sets
Set 1: 4 Deadlifts + 1-3 Seated Box Jumps
Set 2: 3 Deadlifts + 1-3 Seated Box Jumps
Set 3: 3 Deadlifts + 1-3 Seated Box Jumps
Set 4: 2 Deadlifts + 1-3 Seated Box Jumps
Start at 80% and build across sets toward a 2RM. Goal is 90% or above by the final set. The seated box jump follows each deadlift set — athlete sits fully on the box, eliminates all countermovement, and drives through the hips explosively. These train the same pattern. Keep rest honest and do not start early. The range for the Box Jumps is due to the athletes and how high they want to go. If going high, keep it to 1 box jump, if staying more moderate move to 3 box jumps
Conditioning
“Light Switch”
For Time
5 Power Cleans
50 Double Unders
5 Power Cleans
50 Double Unders
5 Power Cleans
50 Double Unders
5 Power Cleans
50 Double Unders
5 Power Cleans
Barbell: 205/145 lb (93/68 kg)
Time Cap: 8:00
Score = Time
Optional Accessories
For Quality
4 Sets:
:30 Sorenson Hold
:15/:15 Copenhagen Plank
:15/:15 Side Star Plank
Rest as needed
Purpose: These isometric holds reinforce posterior chain endurance and lateral trunk stability — direct carry-over for athletes who are building capacity in heavy pulling and maintaining position under fatigue across the Medusa Cycle.
