Warmup:

1 Min Row (easy pace)

10 Cherry Pickers

10 Hollow Rocks

1 Min Row (med pace)

10 Iron Cross

30-sec Row sprint

10 KB Sumo Deadlifts

5 KB Sumo Deadlift High Pulls

Barbell warmup: With an empty barbell, complete 5 reps of: good mornings, sumo stance good mornings, sumo deadlifts

S/S/S:

Sumo Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of Barbell Brigade. Last time hitting Sumo Deadlifts prior to re-testing our 5X5.  Today, your goal is hit a heavy set of 5, followed by a heavier set of 4, followed by a heavier set of 3, etc… until you hit a heavy single.  If that happens to be a PR, then sweet!  As stated, before make sure to brace your core, push your knees out, get the hips close to the bar without losing tension, then explode in the lift, and squeeze the glutes at the top instead of over-extending the back.

WOD:

AMRAP 12:

5 Cal Row

5 KB Sumo Deadlift High Pull (70/53)

 

* Add 2 reps/2 Cals every round

Video courtesy of Train FTW. Unlike the constant speed of the Sumo Deadlifts you did in the Strength piece, look to generate more force coming up in the Sumo Deadlift High Pull today so that KB moves all the way up to even with your collarbone.  The more the hips do, the less that arms/shoulders get taxed.  Remember, this is an ascending ladder AMRAP, so add 2 reps/cals to each movement every round.

Scaling Options:

KB weight -> 53/35 -> as needed

Cool Down:

Banded Hamstring Stretch – 1 Min per side

Video courtesy of T-Nation

 

Iron Cross – 1 Min per side