Warmup:

1:00 Ski Erg (easy pace)

10 Sit Ups

1:00 Ski Erg (med pace)

10 Hollow Rocks

1:00 Ski Erg (fast pace)

10 Bow to bends

10 Iron Crosses

8 Back roll to V-Sit

Barbell Warmup: With an empty barbell, perform 5 reps of: Good mornings, Kang Squats, RDLs, Staggered stance RDLs(5 per leg), Deadlifts.  Then, move hands to  Clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, Front Squat, Hang Power Clean, Hang Squat Clean, Squat Clean from Mid-Shin

S/S/S:

Deadlift

3X5

Increase weight ea set

Video courtesy of Starting Strength.

Second run of good ol’ traditional Deadlifts this cycle.  The working sets drop to 3, so aim to go heavier per set this week than you did on the 5X5 week!

WOD:

For Time:

10 Squat Cleans (135/95)

15 Cal Ski Erg

8 Squats Cleans

12 Cal Ski Erg

6 Squat Cleans

9 Cal Ski Erg

4 Squat Cleans

6 Cal Ski Erg

2 Squat Cleans

3 Cal Ski Erg

Time Cap: 15 Min

Video courtesy of Kristi Eramo O’Connell.  Some good tips for Ski Erg efficiency.

The Squat Cleans today should be either Touch&Go or fast singles.  Don’t rest too much between reps!

Scaling Options:

Bar weight -> 115/80 -> as needed (ELITE: 165/115)

Cool Down:

Side lying Thoracic Rotations 10 per side

Video courtesy of The Active Life

 

Iron Cross Stretch – 1Min per side