Fri. June 24, 2016

531Deadlift

Warm-up

Partners:

3x250m Row each

1 Partner work, 1 partner rest. Partner resting stretch hamstrings/low back

 

*Mash Legs and low back/hips

Weightlifting

Deadlift

Warmup sets

1x10 BB

1x5 35%

1x5 50%

1x5 60%

Working sets

2x3 @70%

2x3 @80%

1x3+ @90%

Deadlift Off Blocks

Just below knee height

2x10 Deadlift off blocks (just below knee caps) @60%

-Focus is on speed for the lockout.

-Each rep is performed as a single rep. NO touch n go.

-Keep deliberate speed on every rep and drive the hips into the bar.

ACCESSORY WORK

Metcon (No Measure)

5min AMRAP:

5 Burpee

10 Russian KB swing AHAP.

 

4x10 Each leg

KB Single leg deadlift

Cool Down

Assault bike easy 5 minutes

Figure 4 stretch

Groiner

Banded Splits