WARM UP – MOBILITY
3 rounds:
1 min Row (60/70/80% effort)
Dynamic SL warm-ups/stretches
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2 rounds:
15-20 Banded good mornings
15-20 Hollow rocks
10 Dumbbell/KB bent over rows
10 Dumbbell bench press
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Review Deadlift technique and warm-up for WOD A
WOD A
DEADLIFT X 5
Every 3:30 min x 5 sets: 5 Deadlifts @ 70-75% across
– no ‘touch and go’ reps today, re-set and tension for each rep.
– same or similar weight across each set, not building to a 5RM today
WOD B
Every 90s x 8 sets: 3 bench press (@2,1,X,1) 55-65% of 1RM across
These should all be dynamic effort sets, put as much speed and force into the barbell on the way up as possible.
(Experienced lifters may use light added band resistance)
WOD C
3 supersets:
8-10 x JM Barbell Press
10-12/side Stagger stance Kettlebell RDL
15-20 Plate overhead sit-ups
– rest 90-120s between rounds
