Warmup:

15 Cal Row

10 Cherry Pickers

10 Bow to Bends

10 Iron crosses

10 Scorpion

KB and Barbell warmup: With a light Kettlebell, complete 10 reps of: KB deadlift, KB Sumo Deadlift, KB Sumo Deadlift High Pull. With an empty bar perform 5 reps of: Good mornings, Kang Squats, RDL, Deadlift (bar to mid-shin), deadlift (bar to ankle).

S/S/S:

Deficit Deadlifts

3X5

Increase weight ea set

Video courtesy of Rogue Fitness.  Our second time hitting Deficit Deadlifts this cycle!   The working sets drop to 3, so aim to go heavier per round than the 5X5 week. As mentioned before, benefits of the Deficit Deadlift include Increased Leg Strength and Drive, Lower Back and Posterior Chain Strength, Greater Force Production from the bottom of the lift, a Better Set Up for regular deads, and Greater Time Under Tension (longer range of motion=longer time to do the reps).  Re-set the back and hips after EVERY rep.  Last thing I want is you pulling in a deficit position with the hips waaaayyy high and body out of position.

WOD:

12 Min to finish…

20-16-12-8-4:

Row (Cals)

KB Sumo Deadlift High Pull (53/35)

Video courtesy of Train FTW.  Good breakdown of the Kettlebell Sumo Deadlift High Pull. Nothing helps motivate you to go even faster in a WOD than a time cap!  This is a doable WOD in the time given.  Use a TON of leg drive in your strokes on the row to get through the Cals, and then, same in the SDHPs.  Use the legs to do most of the work

 

Scaling Options:

KB weight -> 35/25 -> as needed

 

Cool Down:

T-Spine Roll out w/arms overhead – 2 Min

Video courtesy of Rowing Strength

 

Iron Cross Hold – 1 Min per side