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Tag Archive for: Deadlifts

  • STT2.3

    Warm Up/ Skill Transfer

    -Run 200m @ 90-98 cadence
    -100 quality warm up reps of the Deadlift. In-between sets practice Hollow body, wall bar front/back holds and MWOD areas of need
    -Run 200m, include some sprints.

    Strength

    -ME Deadlift (regular stance, powerlifting style)
    Find your 1 rep max.
    -Suggested rep scheme
    -1 Breath per set
    10-10-10-10-5-5-3-3-3-1-1-1

    S&C WOD

    2x 6:00 AMRAP (Rest 2:00)
    5 Quality Butterfly Unbroken (UB) Pull ups
    10 Russian KBS 2/1.5 pood
    5 Press ups

    Assistance

    Assistance
    -Tabata assisted hollow rocks
    -0:20-0:10 x 8

    Cool Down

    -Immediately run 200m post workout. Focus on good skill for the duration of this run. Then hit the assistance work.

    -3X NFT 5-15 reps
    Tall Clean                           Walking Jerk
    Reverse Hypers                 OHS
    MWOD                                 Box Breathing

    Intent

    -Intent: To find a new Deadlift PB then get you to keep good butterfly technique in a wod. Finished off with more hollow body tabata.

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