20220628

Warmup:

10 Cal Row

10 Bow to Bends

10 Iron Cross

50 Single Unders

10 Squat2Stands

10 Back roll to V-Sit

30 high-jump single unders

20 Double unders or 3 attempts

On Rig: Perform 5 reps of: scap pull ups, kip swings, strict pull ups or ring rows, kipping pull ups or ring rows

Barbell w/u: With an empty bar, perform 5 reps of: Good mornings, RDLs, Deadlifts (to mid-shin), Good mornings, deadlift from bottom of shin

S/S/S:

Deficit Deadlift

3X5

Increase weight ea set

Video courtesy of Rogue Fitness. Our second run of Deficit Deadlifts this cycle.  The sets drop to 3, so aim to go heavier per set than you did on the 5X5 week. As stated before, the goal here is to build strength in the initial pull off the ground in the deadlift.  By making us stronger in a further distance than our traditional deadlift set-up, we should not have a sticking point right off the ground in a traditional deadlift.  That said, pay extra attention on bracing your core and keeping your back as flat as possible through the lift.

WOD:

AMRAP 14:

60 Double Unders

40/30 Cal Row

20 Deadlifts (185/125)

10 Pull Ups

Video courtesy of Train FTW.  Want to keep your shoulders from getting blowed up during dubs, try the suggestions here. Looking to push our threshold starting in the posterior chain with the rope work, row, and deadlifts.  Then we’ll shift the pain to higher on the back with the pull ups.  Maintain a good rhythm on the rope, a steady/fast pace on the row, and find manageable chunks for the deads and pull ups

Scaling Options:

Dubs -> cut to 45 Dubs per round -> 120 Single Unders

Bar weight -> 155/110 -> 135/95 -> as needed

Cool Down:

Cat/cow stretch – 2 Min

 

Iron Cross – 1 Min per side

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