WARM UP – MOBILITY
Quick dynamic LB running warm-ups + dynamic stretches: Floor sweepers, curtsy lunges, Iron crosses etc.
then, 2 rounds:
12-15 x Barbell good mornings / Rd 2: Romanian Deadlifts
10-15 Hollow rocks / Rd 2: Hollow dead bugs
3 x 5 Glute bridges + 5s hold at the top / Rd 2: Add the empty barbell on your hip
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Load some light plates on the bar and tech/warm-up deadlift.
WOD A
DEADLIFT X 2
5-6 min to warm-up, then:
Every 3 min x 6 sets:
Deadlift x 5, 4, 3, 2, 2, 2 (non-touch and go, lower and re-set between reps)
Set 1: 5 reps @ 65%
Set 2: 4 reps @ 70%
Set 3: 3 reps @ 75%
Sets 4-6: 2 reps @ 80-90%
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Follow prescribed % of 1RM if you’re experienced and feeling great with your DL, otherwise start at a moderate set and build by feel to a heavy double.
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*Compare to heavy set of 3 completed Oct 7th*
DEADLIFT X 3
WOD B
In remaining class time, complete 3 rounds:
12-14 Front rack elevated step back lunges (6-7/leg alternating) + 10-12 Barbell good mornings
– rest 30-45s –
15-20 V-ups or Tuck-ups + 15-20/side KB/DB Oblique side bends
– Rest 60-90s –
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Clean the barbell up to the shoulders and stand on a bumper plate or 2 for the lunges
After the lunges, bring the bar to the back rack and complete the good mornings with the same bar if possible.
