CNS OVERLOAD

warm up
pvc burgener x 10
800m run

focus: deadlift
-stance/grip/position
-25% 1RM @ 3sec eccentric/negative x 6
-50% 1RM @ 2sec eccentric/negative x 4

workout
5-10-5-10-5-10 of deadlift @ 75% 1RM:
5 rep scheme @ 3sec eccentric/negative
10 rep scheme @ touch-n-go

after each 5 rep scheme, perform 50 double unders
after each 10 rep scheme, perform 25 double unders

begin the eccentric phase at the top of the deadlift. count '1-one thousand, 2-one thousand, 3-one thousand' when you descend the load back to the ground. it should take exactly 3secs to return the bar from the top of the lift, back to the starting position. once it hits the ground, begin the next rep.

for the touch-n-go deadlifts, perform them consecutively without the negative i.e. 'Diane'.

this workout is for completion; not for time.

warm down
3 rounds:
toes to bar x 10
ghd hip extensions x 10