Warm Up:

500M Row

10 Bow to Bends

10 back roll to V-sit

10 cherry pickers

Walking kicks 30’

2X10 empty bar RDLs

S/S/S:

Deadlift w/2 sec pause at bottom of knee

5X5

Increase weight ea set

This cycle, we will do 2-sec pause at the bottom of the knee on the deadlift. Demo’d here:

Video courtesy of Testosterone Nation

The reason for the pauses are to add time under tension. This will make it so you maintain proper body position with heavier weights. We’ll see this on our DLs, Snatches, Cleans, and Back Squats this cycle. So, with the DLs, pull off the ground and to the bottom of your knee, hold there for a 2-count (one-one thousand, two-one thousand), then finish the lift. I would not do these as touch and go reps in the set. Rather, reset at the bottom of each rep.

WOD:

Every 3 minutes for 15 min:

500m Row Sprint

Rest for remainder of each round

Post fastest time

See if you can PR your 500M row!

Scaling:

If medically, you can’t row, choose either assault bike or ski erg

Cool Down:

Reverser hypers – 4X12 Increase weight ea set

Roll out lats