WARM UP – MOBILITY
Dynamic lower body / running / jumping warm-ups
2 rounds: 1 / 2
15-20 Banded good mornings / 12-15 Barbell good mornings
12-15 Elevated heels glute bridge / Barbell hip thrusts (upper back on bench)
12-16 Alternating Dead bugs / Bird dogs
Review Deadlift technique
WOD A
DEADLIFT X 6
~5 min to warm-up to working weight, then;
Every 2:30 x 5 sets:
8, 8, 6, 6, 6 Deadlifts @ 62.5-72.5% of 1RM
The goal is to start and finish slightly heavier than the 10-8s last week but we are not trying to build to a 6RM today. Keep every rep smooth with ideal mechanics and positioning.
(DL Single and x8 added for reference)
DEADLIFT
DEADLIFT X 8
WOD B
DOUBLE HEADER
Complete 10 rounds for time with a partner: (5 rounds each, alternate complete rounds)
12 Double KB Sumo deadlifts
10 Double KB Cleans
8 Double KB Front rack lunge steps
6 KB facing burpees (2 foot jump over the KBs)
Rx: 2 x 24/16kg but scale accordingly so that sets are done more or less unbroken.
ACCESSORY
3 rounds: rest as needed
6-8/leg Single leg RDL’s (Hold KB or DB in opposite hand from working leg)
12-15 V-ups or tuck-ups
30-40s/side Side plank hold
