20201014

Warmup:

15/12 Cal Row

10 Cherry Pickers

10 Bow2Bends

10 Pushup2downward dog

5 Cobra to Hip Snap

10 Iron Crosses

10 Scorpions

Barbell warmup:  With an empty bar and in Clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, high hang power clean, deadlifts, power clean from mid shin

S/S/S:

Deadlift

3X5

Increase weight ea set

Video courtesy of Starting Strength.  Our second go around of Deadlifts this cycle.  Sets go down to 3 working sets, so aim to go even heavier than the 5X5 week.  Keep the back flat throughout and have the hips and shoulders rise at the same time when standing up.  For set-up procedures, watch this video.

WOD:

Every 3 Minutes x 6 Rounds:

12 Power Cleans (95/65)

6 Lateral Barbell Burpees

12/9 Cal Row*

6 Lateral Barbell Burpees

 

*If no rower available, Sumo Deadlift High Pull (95/65) – 1 rep per calorie

Video courtesy of WOD Star.  For the lateral barbell burpee, remember, you do not have to fully open the hips at the top of the burpee.  Just get over the bar ASAP!

Any time leftover per round is rest, so try to move quickly through to earn that rest.

 

Scaling Options:

Bar weight -> 75/55 -> as needed (Elite – 135/95)

 

If doing Sumo Deadlift High Pull, bar weight -> 75/55 -> as needed

 

Cool Down:

Roll out low back – 2 Min

 

Scorpion Pose hold – 1 Min per side

 

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